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
