CrossFit Armed – Armed and Fit
Warm-up (No Measure)
3 x
5 inch worms
5 plate ground to overhead
5 drop squats (on & off plate)
Metcon (No Measure)
EMOM x 10
odd: 10 Hip Circle Heel Elevated Squat (KB on Back)
even: AMRAP Plate Lateral Step-Overs
Metcon (AMRAP – Reps)
2 minutes on clock:
12 burpees
AMRAP lunges
rest 1 minute
2 minutes on clock:
12 burpees
AMRAP sit-ups
rest 1 minute
2 minutes on clock:
12 burpees
AMRAP air squats
rest 1 minute
2 minutes on clock:
12 burpees
AMRAP sit-ups
rest 1 minute
2 minutes on clock:
12 burpees
AMRAP lunges
