CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
1 sprint down and back
side shuffle down and back
lunges down
backwards lunges back
5 inch worm with pushups
10 supermans
Deadlift (build to a heavy triple in 5 sets)
Post-WOD
5 minute AB cool down
30 seconds hamstring stretch both legs
30 seconds couch stretch both legs
1 minute chest stretch
1 minute wrist stretch
30 seconds lat strecth
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
