CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 jumping lunges
5 clap push-ups
10 shoulder taps
10 single leg pelvic raises
A1: Bench Press (3 reps 3 sets 90%)
A2: Lateral Kettlebell Weighted Step-ups (*kettlebell on shoulder 10 per leg 3 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 barbell overhead lunges steps *in place *alt legs each rep 95/65
15 Russian swings 70/55
50 double unders
