“The Brazilian”

May 10, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

1 sprint down and back

side shuffle down and back

karyoke down and back

butt kicks down

5 dumbbell back rows each arm

long jumps back

A1: Barbell Strict Press (3 sets of 5 reps building)

A2: Dumbbell Weighted Step Ups (3 sets 10 reps alternating legs)

Metcon (AMRAP – Reps)

5 rounds

1 minute row for calories

rest 15 seconds

30 seconds push presses 135/95

30 seconds box jumps 24/20

rest 15 seconds

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