CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
10 banded steps each way
5 banded jump squats
10 hollowrocks
5 banded glute bridges
5 kip swings
Back Squat (Top of every 2 minutes)
waves x 3
6 75%
4 80%
2 85%
Metcon (Time)
21-18-15-12-9-6-3
wall balls 20/14
toes to bar
15 minute cap
