CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
1 shuttle sprint
5 sumo stande inch worms with push-up
5 single leg pelvic raises per leg
5 feet together goblet squats
10 bent over kb rows per arm
“Wait for it…1” (Time)
45 wall balls 20/14
45 burpees
rest 3 minutes
“Wait for it…2” (Time)
21-15-9
wall balls 20/14
burpees
rest 3 minutes
“Wait for it…3” (Time)
15-12-9-6-3
wall balls 20/14
burpees
