CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 butt kicks in place
10 jumping lunges
10 shoulder taps
Metcon (Time)
Additional strength (do on own)
A1. Weighted step-ups 3 x 10 per leg
A2. Weighted glute bridges 3 x 10
In-home with equipment
3 rounds
100′ plate overhead walking lunge steps 45/25
150 double unders
35 wall balls 20/14
In-home no equipment
3 rounds
100′ book bag weighted overhead walking lunge steps
150 lateral hops
35 book bag weighted squat to press
Cash-out
200 weighted Russian twists
