CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
karaoke down and back
butt kicks down
toy soldiers back
20′ crab walk forward
20′ crab walk backwards
5 ring rows
A1: Barbell Strict Press (3 sets 5 reps building)
A2: Dumbbell Weighted Step Ups (3 sets 10 reps)
Metcon (AMRAP – Reps)
3 rounds
3 minutes on clock
15/10 calories AB
20 pull-ups
AMRAP thrusters 95/65
rest 3 minutes between rounds
