CrossFit Armed – CrossFit
Warm-up (No Measure)
1:30 Row + 1:30 Bike
+
AMRAP with time left
5 Inchworms (no push-up)
10 Alt. Groiners w/ Twist
12 Bodyweight Goodmornings
12 Air Squats
A: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
15/10 Calorie Air Bike
12 DB or KB Chainsaw Row each Arm (Athlete Choice)
20 KB or DB Hollow Body Flutter Kicks
-2:00 Rest before B-
B: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
2 Wall Walk
6 Strict Chin-up
25 Air Squats
-2:00 Rest before C-
C: Metcon (Calories)
10:00 AMRAP
20/15 Calorie Row
0:30 RKC Plank
