CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
5 inch worms with push-up
5 tuck jumps
20 hollowrocks
10 supermans *alt arms and legs
10 ring rows
Deadlift (build to 5RM)
Metcon (Time)
1000 meter row
30 toes to bar
20 ring dips
10 minute cap
