“Hold your Horses”

September 27, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

jog down back peddle back

10 jumping lunges

10 side plank hip raises each side

20′ backwards crab walk *hips up

10 seconds supine grip hang from the rig

Barbell Front Rack Step-up (build to 5 rep max per leg)

Metcon (Calories)

4 rounds

3 minutes on the clock:

10 front squats 185/125

10 box jumps 30/24

AMRAP calories on rower with remaining time

rest 3 minutes between rounds

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