CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 inch worms with push-ups
5 jump squats
10 pelvic raises
5 strict pull-ups
Front Squat (65% 3 sets 7 reps)
Metcon (Time)
21-15-9
wall balls 20/14
burpees
rest 3 minutes
Metcon (Time)
15-12-9-6-3
wall balls 20/14
burpees
