CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength
EMOMx29 (5 rounds)
1. 12-16 DB Alt. reverse lunges off of plate (6-8/side)
2. 16 Renegade Rows (8/side)
3. 12-16 DB Lateral lunges (6-8/side)
4. 16 Alt. Chest press (8/side)
5. ME DB Russian Twist (DB must touch the floor for :01)
6. Rest
*go AHAP! I’d prefer you do less reps and challenge yourself with a heavier weight – of course, WITH GREAT FORM! 😉
B. Conditioning – 12 min.
Bike Sprints!
:30 on / :30 off for 12 rounds
ME cals – how many rounds can you sprint and match your cals?
