CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Strength – 20 min.
:40 on / :20 off x 20 (5 rounds)
1. DB Goblet squat w/ heels elevated
2. DBs RDL w/ toes elevated
3. DBs S/l reverse lunge off plate (right)
4. DBs S/l reverse lunge off plate (left)
B. Conditioning – 12 min.
EMOMx12 (4 rounds)
1. 9/7 cal. bike
2. 15 DB power cleans (one head of the DB MUST touch the floor before every rep)
3. 20 V-ups
