“Virgo Season”

September 13, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

karyoke down and back

broad jumps down

single leg jumps back

crab walk down

bear crawl back

Barbell Front Rack Step-up (3 sets 10 reps per leg *as heavy as possible)

Metcon (AMRAP – Reps)

5 rounds

1 minute AB for calories

rest 15 seconds

30 seconds hang power cleans 185/125

30 seconds handstand push-ups

rest 15 seconds

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