CrossFit Armed – CrossFit
Prehab
Warm-up 3 rounds
100m Row Game
(row 100m if you can land on exact 100m you win but for every meter you go over is one burpee and for every meter you go under is two burpee)
(you must let go of the handle when you decide to stop)
WOD: Metcon (Time)
1000m Row
100 Double Unders
10 Wall Walks
30 Pistols (30 Jumping Lunges)
500m Row
80 Double Unders
5 Wall Walks
20 Pistols (30 Jumping Lunges)