CrossFit Armed – CrossFit
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Front Squat (Build to a heavy double)
Metcon (Time)
3 rounds
30 wall balls 20/14
20 toes to bar
10 front squats 155/105
15 minute cap
Post-WOD
400 meter jog
30 seconds hamstring stretch each leg
30 seconds couch stretch each leg
30 seconds lat stretch
30 seconds chest stretch
30 seconds pigeon each leg
