“Wild Child”

October 4, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

side shuffle down and back

5 single leg deadlifts each leg

5 goblet squats

5 single arm presses each arm

overhead kettlebell carry down and back – switch arms on way back

Hang Squat Snatch (build to a heavy single)

Metcon (AMRAP – Rounds and Reps)


20 wall balls 20/14

20 pull-ups

20 pistols

20 dumbbell snatches 55/35


3 minute AB easy

30 seconds pigeon each leg

30 seconds hamstring stretch each leg

30 seconds couch stretch each leg

30 seconds lat stretch

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