CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
karyoke down and back
5 inch worms with pushup
30 mountain climbers
5 strict pull-ups
A1: Dumbbell Bench Press (building)
A2: Dumbbell Rows (5 reps per arm – heavy)
Metcon (Time)
7 rounds
100 meter shuttle run
10 kettlebell swings 70/55
100 meter shuttle run
7 handstand push-ups
