CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
15 seconds plate ground to overhead
15 seconds jumping lunges on plate
15 seconds weighted Russian twists
15 seconds plate pelvic raises
15 seconds plate taps
A1: Romanian Deadlift (12-10-8-6-4)
*barbell
A2: Barbell Front Rack Step-up (12-10-8-6-4)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
2 rope climbs
20 pistols
40 sit-ups
