CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 seconds ball slams side to side
20 seconds ball rows
20 seconds mountain climbers
20 seconds supermans
20 seconds jog down and backwards back
Metcon (Time)
50 double unders
50 sit-ups
+
4 rounds
15 air squats
10 push-ups
1 rope climb
+
40 double unders
40 sit-ups
+
3 rounds
15 air squats
10 push-ups
1 rope climb
+
30 double unders
30 sit-ups
+
2 rounds
15 air squats
10 push-ups
1 rope climb
+
20 double unders
20 sit-ups
+
1 round
15 air squats
10 push-ups
1 rope climb
+
10 double unders
10 sit-ups
