CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200 meter run
20 foot crab walk front
20 foot crab walk back
10 hip thrusts
10 sit-ups
10 push-ups
A1: Barbell Strict Press (3 sets 5 reps building)
A2: Dumbbell Weighted Step Ups (3 sets 10 reps)
Metcon (Time)
2-4-6-8-10-8-6-4-2
renegade rows 35/25
box jumps 30/24
toes to bar
12 minute cap
