“Winter is Coming”

CrossFit Armed – CrossFit

Warm-up (No Measure)

dynamic warm-up

Metcon (AMRAP – Reps)

5 rounds

1 minute AB for calories

rest 15 seconds

30 seconds D-ball over shoulder 150/100

30 seconds handstand push-ups

rest 15 seconds

Deadlift (5 reps 5 sets 70%)