CrossFit Armed – CrossFit
Warm-up (No Measure)
Dynamic Warm-up
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2 ROUNDS
0:20 Chin-up Grip Hang
10 Tuck-ups
10 Cossack Squats
A1: Chin Ups (4×8-10)
*Scale as needed
A2): Goblet Cossack Squat (4×16 (total alternating))
*DB or KB
-Resting as needed between super sets-
(12:00 CAP)
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“Ghosted” (AMRAP – Reps)
6 rounds
1 minute row/bike or ski for calories
1 minute burpees
1 minute double unders
1 minute rest
*can only use 1 machine
*first come, first served for choice of machine
*no sharing
