CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Strength – 24 minutes
4 rounds
Every :90 alternate between:
1. 20 DB Deficit sumo deadlifts (place feet on plates)
2. 20 Tempo plate rows 30X0
3. 20 S/l Toes up RDL (use plate; 1 leg/round)
4. 20 TRX Reverse fly
B. Conditioning – 8 minutes
:30 on / :10 off x 12 rounds (6/movement)
Alternate between
1. 4 Devil’s press
2. 5 cal. bike
*For devil’s press. choose a weight that lets you complete the reps within the time frame!
