CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down backwards back
10 banded steps each way
5 banded jump squats
10 banded pelvic raises
10 ring rows
Front Squat (top of every 2 minutes x 7 1 heavy rep)
Metcon (4 Rounds for reps)
4 rounds
AMRAP 2
10 front squats 135/95
10 box jumps 30/24
AMRAP calories AB
rest 2 minutes
