CrossFit Armed – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
30 double unders
15 situps
Metcon (Time)
5 rounds
21 wall balls 20/14
15 toes to bar
9 deadlifts 225/155
20 minute cap
Post-WOD
5 minute AB easy
30 seconds hamstring stretch each leg
30 second pigeon each leg
30 second couch stretch
1 minute chest stretch
1 minute lat stretch
