CrossFit Armed – Armed and Fit
Warm-up (No Measure)
4:00 Air Bike Warm-up Ride (building every 1:00)
+
3x
6 Sumo Walkout Push-ups
6 Med-Ball Ground to Overhead
12 Alt. Med-Ball Reverse Lunges with Trunk Rotation (total)
12 Air Squats
A) : Tabata Slammers (AMRAP – Reps)
8x
0:20 Med-Ball Slams
0:10 Rest
*score your lowest round
3:00 Rest / Transition
B) : Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP;
0;30 All-Out Air Bike + 0:10 Easy Air Bike
8 Med-Bal Uneven Push-ups (total)
16 Med-Ball Alt. Reverse Lunges (total)
3:00 Rest / Transition
C): Metcon (5 Rounds for calories)
5x
2:00 Hard Air Bike for Calories
1:00 Recovery Air Bike @30-45 RPM
