CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
10 jumping lunges
5 single leg deadlifts per leg
20 hollowrocks
10 supermans
A1: RDL (4 sets 8-12 reps 60% of deadlift)
A2: Front rack barbell reverse lunges (4 sets 8-12 reps *alternating 60% of front squat)
Metcon (3 Rounds for calories)
3 rounds
AMRAP 3
10 toes to bar
10 handstand push-ups
10 toes to bar
AMRAP calories AB
rest 3 minutes
*strict handstand push-ups = RX+
