CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – :30 on/:10 off x 8 rounds
Side plank hold (switch sides after 4 rounds)
B. Strength – EMOMx16 (4 rounds)
1. 8 DB+Band TEMPO squats 30X0
2. 15 DB+Band hip thrusters
3. 12-15 DB+Band RDL’s
4. :40 lateral walks
C. Conditioning – 12 minutes
AMRAP
8/6 Cal. bike sprint
10 DB power cleans (one head of the DB MUST touch the floor)
12 DB alt. reverse lunges (R+L=2)
