CrossFit Armed – CrossFit
Warm-up (No Measure)
4 x
15 seconds side to side ball slams
15 seconds shoulder taps
15 seconds pelvic raises
15 seconds side hip raises L
15 seconds side hip raises R
Power Clean (EMOM x 7 3 TNG reps 65-70%)
Metcon (Time)
3,6,9,12
deadlifts 225/155
handstand push-ups
*scale is pike push-ups
7 minute cap
immediately into
Metcon (Time)
50-40-30-20-10
double unders
sit-ups
handstand walk
*scale is 5-4-3-2-1 wall walks
13 minute cap
