CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
1 shuttle run
5 burpee broad jumps
10 pelvic raises
10 low to high planks
10 ring rows
Bench Press (3 reps 5 sets 85%)
Metcon (AMRAP – Reps)
10 rounds
1 minute row for calories
rest 15 seconds
30 seconds deficit push-ups 45/25
rest 15 seconds
