CrossFit Armed – CrossFit
Warm-up (No Measure)
10:00 Running Clock
2:00 Bike or Row (Increase pace every 0:30)
+
6:00 AMRAP
10 Split Squats/ Leg
6 Slow Sit-Thrus
0:30 Single Arm KB Overhead Hold/ Arm
+
2:00 Bike or Row (Increase pace every 0:30)
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP for Quality
45/30 Cal Bike or 60/45 Cal Row
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Heavy for you)*
*DB or KB option. 1 Rep = ground to standing position only.
