May 19, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

karyoke down and back

butt kicks down

10 dumbbell back rows per arm

5 long jumps back

Power Clean (Build to a heavy single)

Metcon (AMRAP – Reps)

5 rounds

1 min assault bike for calories

rest 15 seconds

30 seconds power cleans 135/95

30 seconds back squats 135/95

rest 15 seconds


3 minutes assault bike easy

30 back extensions

30 seconds couch stretch each leg

30 seconds hamstring stretch each leg

30 seconds pigeon each leg

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