CrossFit Armed – CrossFit
monday squat day (No Measure)
3 rounds
200 meter run
5 x-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
and
10 dips any variety
Paused Back Squat (3 sets 5 reps 3 second pause at the bottom 70%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 deadlifts 275/185
1 round of Cindy
1 round = 5 pullups 10 pushups 15 air squats
Post-WOD
800 meter cool down run
30 seconds hamstring stretch each leg
30 seconds pigeon stretch each leg
1 minute chest stretch