CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
100m Jog
10 Slam Ball Deadlifts
0:30 Overhead Slam Ball Hold
0:30 Cardio Choice (Bike or Row)
A: Metcon (Weight)
EVERY 2:30 x 4 SETS
10 Tricep Kickbacks
10 DB Front Raises
10 DB Hammer Curls
B: Metcon (Time)
FOR TIME
50 Slam Balls (30/20)|(20/10)
50/40 Cal Bike or 70/50 Cal Row
800m Run
50/40 Cal Bike or 70/50 Cal Row
50 Slam Balls
Metcon (No Measure)
3 SETS
30 Slam Ball Flutter Kicks
0:30 Hollow Hold
-Rest As Needed Between Sets-
