The only person you are destined to become is the person you decide to be.¨ – Ralph Waldo Emerson

CrossFit Armed – CrossFit

View Public Whiteboard

Prehab

12 Banded Clam Shell (6 each side)

12 Star T Plank Rotation (6 each side)

2 Rounds

-A1): Front Squat (3×15+ @40% Tempo 21×1)

-A2) Side Plank Hold 3x30sec (each side)

WOD: Metcon (Time)

3 Rounds for Time

10 Calorie Row

20 Wall Balls (20lb/14lb 14lb/8lb)

10 Box Step ups (with the medball) 24″/20″

20 Double Under

15min Cap