CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
10 jumping lunges
10 toy soldiers
5 burpee broad jumps
20′ backwards crab walk *hips up
10 seconds supine grip hang from bar
A1: Bench Press (3 reps 3 sets 85%)
A2: Kettlebell weighted step-ups (5 reps per leg 3 sets)
*hold kettlebells in each arm and hang to sides
Metcon (AMRAP – Reps)
4 rounds
90 seconds on clock:
10/7 calories AB
*4-3-2-1 squat cleans 205/135
AMRAP ring muscle-up
*reps decrease each round
90 seconds off
