CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
2 wall walks
10 hollow rocks
10 supermans
10 ring rows
A1: Bench Press (10 reps 3 sets 60%)
A2: Weighted Step-ups (10 per leg x 3 sets *kettlebells to the sides)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 toes to bar
10 dumbbell overhead walking lunge steps 50/35
5 burpees lateral over the dumbbell
10 dumbbell overhead walking lunge steps 50/35
