CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 seconds butt kicks
20 seconds air squats
20 seconds no push-up burpees
20 seconds V-ups
20 seconds low to high planks
Metcon (Time)
minutes 0-10:00
21-15-9
calories ski erg
100′ sled push 4/2 after each set
Metcon (Time)
minutes 10:00-20:00
5 rounds
1 legless rope climb
10 dips
10 wall balls 20/14
Metcon (Time)
minutes 20:00-30:00
2 rounds
40 calorie row
200′ farmers carry 70/55
