CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 jumping lunges
10 pelvic raises
10 low to high planks
10 ring rows
Bench Press (5 rep max)
Metcon (AMRAP – Reps)
AMRAP 7
burpee pull-ups
*RX = 6″ jump above reach
*chin-ups acceptable
rest 3 minutes
Metcon (AMRAP – Reps)
AMRAP 5
burpee box jump overs 24/20
rest 3 minutes
Metcon (AMRAP – Reps)
AMRAP 3
burpees to a target 6″ above reach
