CrossFit Armed – CrossFit
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
200m Run
50 Jumping Jacks
40 Mountain Climbers
20 Up-Downs
10 DB Renegade Rows*
*1 Rep = Row (R) + Row (L) + Push-up.
A: Metcon (Weight)
STRENGTH
4 ROUNDS
12 DB or KB Hip Bridge Floor Press
12 DB or KB Bent Over Row
12 DB or KB Slides
-Resting as Needed-
B: Metcon (Time)
6 ROUNDS
200m Run
2 Rope Climbs
3 Wall Walks
25 Sit-ups
