CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down + backwards back
10 single leg V-ups
20 shoulder taps
10 alternating arms/legs supermans
10 ring rows
A1: Bench Press (3 sets 10 reps 60%)
A2: Bent Over Row (3 sets 10 per arm *kettlebell)
Metcon (AMRAP – Reps)
5 rounds
1 minute row for calories
rest 15 seconds
30 seconds toes to bar
30 seconds shoulder to overhead 135/95
rest 15 seconds
