CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 inch worms no push-up
5 jump squats
5 strict pull-ups
Back Squat (Top of every 90 seconds 3 reps 80% x 7 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings 70/55
*scale is 4 CTB
