CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 inch worms no push-up
20 Russian twists no weight
10 seconds supine grip hang from the bar
5 pelvic raises
“Valentine’s Day Massacre” (Time)
teams of 2
switch every 14 reps
300 kettlebell swings 53/35
200 burpees
100 calories on the AB
30 min cap
