CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Abs – 7 minutes
3 rounds
:30/movement
:15 rest after each round
1. glider plank tucks
2. DB straight leg sit-up
3. DB Side plank hold (R)
4. DB Side plank hold (L)
B. Strength circuit – 20 minutes
20 DB hip thrusters
20 DB bridge pullovers
20 RKBS
200′ backwards sled squat and pull
*Go AHAP and let the weights slow you down especially on the last 5 reps. 3 rounds of this should feel tough AF!
C. Conditioning – 7′ CAP
In teams of 2:
100/84 cal. bike
