CrossFit Armed – CrossFit
(No Measure)
2 rounds
200 meter run
5 x-band steps both ways
5 jump squats
3-5 muscles ups
or
5 strict pull-ups
10 dips any variety
Back Squat (3 sets 5 reps at 75%)
Metcon (Time)
100 wall balls 20/14
75 kettlebell swings 55/35
50 sit-ups
25 pullups
5 burpees EMOM
WOD begins with 5 burpees
20 minute cap
Post-WOD
400 meter jog
couch stretch 30 seconds each leg
pigeon 30 seconds each leg
hamstring stretch 30 seconds each leg
chest stretch 1 minute
lat stretch 1 minute
