CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
0:30 Cardio of Choice (Ski, Bike or Row)
12 Alt. Reverse Lunges (total)
6 Inch-worms with push-ups
12 Alt. Bird Dogs (total)
Metcon (Time)
300/250 Calorie* Ski, Bike or Row
*Complete 7 Bupress @ The top of every 2 Minutes. WOD begins with 7 burpees.
(36 minute time cap)
Metcon (No Measure)
FINISHER
3-4 Sets for Quality
12 Weight or Body Weight Single Leg Glute Bridges/ Leg*
0:30-0:45 RKC Plank
*Weight can be a Wall Ball, DB, or KB
