CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Strength EMOMx20 (4 rounds)
*choose a weight that takes you about :40 to complete the work
1. :40 High plank hold
2. 12 DB/KB Alt. reverse lunges of plate (6/s)
3. 12 DB/KB toes up RDL
4. 25 RKBS
5. 10 Cossack squats (5/s)
B. Conditioning
AMRAP 12
10/8 cal. bike
10 Plate G20
:30 rest
*sprint through the round because you’re earning :30 after each round to recover
