CrossFit Armed – CrossFit
Warm-up (No Measure)
Dynamic Warm-up
Metcon (No Measure)
30:00 Running Clock @Moderate Effort
400m Run, 500m Row, or 30/20 Cal Bike (athlete choice)
15 Slam Balls
20 Slam Ball Mountain Climbers
25 Ab-Mat Sit-ups
-0:30 Low Plank-
200m Run, 250m Row, or 15/10 Cal Bike (athlete choice)
15 Slam Balls
20 Slam Ball Mountain Climbers
25 Ab-Mat Sit-ups
-0:30 Low Plank-
100m Run, 125m Row, or 7/5 Cal Bike (athlete choice)
15 Slam Balls
20 Slam Ball Mountain Climbers
25 Ab-Mat Sit-ups
-0:30 Low Plank-
*****Start over from the top, repeat the entire workout until time. Switching Cardio every round is allowed when possible.*****
