CrossFit Armed – CrossFit
Warm-up (No Measure)
Dynamic Warm-up
+
2 ROUNDS
10 Alt/ DB Goblet Cossack Squats (total)
5 DB Single Arm Cuban Press/ Arm
20 DB Hollow Body Flutter Kicks
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 (Switching arms with every round)
5 Single Arm DB Hang Power Snatches (50/35)
10 Single Arm DB Front Rack Lunges *alt legs
15 Ab-Mat Sit-ups
15/10 Cal Bike, 250m/200m Ski, or 200m Run *athletes choice
*Switching Cardio from round to round is allowed when possible.
