CrossFit Armed – CrossFit
“Ridin’ Dirty” (Time)
5 rounds
21 wall balls 20/14
14 dumbbell step ups alternating legs 35/25 per arm
7 handstand pushups
20 minute cap
Back Squat (3 sets 5 reps 75%)
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
Post-WOD
800 meter run
pigeon 30 seconds each leg
couch stretch 30 seconds each leg
hamstring stretch 30 seconds each leg
