CrossFit Armed – CrossFit
Warm-up (No Measure)
4 x
15 seconds jumping lunges
15 seconds ball slams
15 seconds Russian twists
15 seconds low to high planks
15 seconds pelvic raises
A1: Barbell Front Rack Step-up (3 sets 10 reps per leg)
A2: RDL (3 sets 10 reps 50-60%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
8 pull-ups
8 front rack barbell lunges 95/65
8 handstand push-ups
8 front rack barbell lunges 95/65
