CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 pelvic raises
5 broad jumps
A: Tall Snatch + Snatch Balance (3 x 3+3 *light)
B: Power Snatch + Squat Snatch + Overhead Squat (5 x 1+1+2 ~75-80%)
c: Snatch Pull (4 x 4 ~100%)
Metcon (Time)
In-home with equipment
50-40-30-20-10
double unders
10-8-6-4-2
hang power snatch 115/85
20-16-12-8-4
barbell overhead lunges 115/85
In-home no equipment
50-40-30-20-10
lateral hops over book bag
10-8-6-4-2
weighted book bag snatch
20-16-12-8-4
weighted book bag overhead lunges
Metcon (Time)
#justrun
8 x
200 meter run
rest 1 minute
