CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
30 jumping jacks
lunges half way down
backwards lunges back
5 inch worms with pushup
10 super-mans
A1: Deadlift (5 reps 3 sets building)
A2: Ring Dips (5 reps 3 sets add weight if easy)
Metcon (AMRAP – Reps)
5 x
2 minutes
250/200 meter row
7 handstand pushups
AMRAP wall balls 20/14
rest 2 minutes