“Rock Steady”

December 4, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

butt kicks down bear crawl back

10 kettlebell halos each direction

10 kettlebell back rows each arm

20 hollowrocks

5 broad jumps

A: Barbell Strict Press (build to heavy single)

B: Barbell Strict Press (2 sets 10 reps 65%)

Metcon (Time)

20/15 calories AB

15 dumbbell push presses per arm 50/35

25 toes to bar

15 dumbbell push presses per arm

20/15 calories AB

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