CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Strength
:45 on / :15 off x 16 rounds (alternating movements and 1 side per round)
S/L KB/DB RDL (hold weight o opposite hand of working leg)
S/L reverse lunge off plate (hold weight in goblet form)
B. Conditioning
EMOMx16 (alternating movements)
12/10 cal. row*
20-25 HEAVY RKBS
*Push the pace on the row but scale the calories if you’re not completing them in about :40 in the first few rounds.
