CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
200 meter run
5 x-band steps each round
5 jump squats
3-5 muscle ups
or
5 strict pullups and 10 dips any variety
Front Squat (5 sets 3 reps 80%)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Post-WOD
200 meter jog
30 seconds couch stretch each leg
30 seconds hamstring stretch each leg
30 seconds calf stretch each leg
1 minute lat stretch
