CrossFit Armed – CrossFit
Warm-up (No Measure)
4 rounds
15 seconds ball slams
15 seconds jumping lunges
15 seconds russian twists
15 seconds mountain climbers
A1: Dumbbell Bench Press
A2: Dumbbell Weighted Step Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 med ball pushups
10 wall balls 20/14
10 kettlebell swings 70/55
Post-WOD
1/2 mile run
50 GHD sit-ups
50 back extensions
