CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 6 min.
3x
1:00 plank hold
:30 side to side plank dips
:30 hollow hold
:30 cross v-ups
:30 rest
B. S&C
EMOMx29 (5 rounds)
1. HEAVY tempo DB goblet squats w/ heels elevated on plate 30X0
2. DB Alt. reverse lunges off plate
3. DB Side to side lunges
4. Anchored DB sit-ups
5. ME cal. row (fast-sprint pace)
6. Rest
*work for :50 and give yourself :10 to transition between movements
