CrossFit Armed – Armed and Fit
Warm-up (No Measure)
2 minute row
+
3 x
10 banded steps each way
5 banded jump squats
Metcon (No Measure)
5 rounds
1 minute: deficit kettlebell squats *2 seconds pause at bottom
rest 15 seconds
30 seconds: front foot elevated reverse lunges Left
30 seconds: front foot elevated reverse lunges Right
rest 15 seconds
Metcon (No Measure)
5 rounds
1 minute: deficit kettlebell squats *2 seconds pause at bottom
rest 15 seconds
30 seconds: front foot elevated reverse lunges Left
30 seconds: front foot elevated reverse lunges Right
rest 15 seconds
Metcon (No Measure)
5 rounds
1 minute: deficit kettlebell squats *2 seconds pause at bottom
rest 15 seconds
30 seconds: front foot elevated reverse lunges Left
30 seconds: front foot elevated reverse lunges Right
rest 15 seconds
Metcon (AMRAP – Reps)
3 rounds
4 minutes on the clock:
500/400 meter row
AMRAP with remaining time:
10 kettlebell swings
10 lateral jumps over rower
rest 1 minute between rounds
Metcon (No Measure)
4 x
20 seconds hollowrocks
rest 10 seconds
