CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
quick banded steps down and back
10 Cossack squats
10 pelvic raises
10 hollowrocks
5 strict pull-ups
Front Squat (7 singles *5 seconds pause at bottom AHAP)
Metcon (Time)
100 front rack barbell lunges alternating 115/75
*10 toes to bar every time you put bar down
*WOD begins with 10 toes to bar
