CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 6 minutes
:30/movement x 3 rounds
1. Side plank adductor hold (R)
2. Tuck-up to hollow
3. Side plank adductor hold (L)
4. rest
B. Strength & Conditioning – 30 minutes
Every :90 complete (alternating movements) x 4 rounds
1. 15 DB Toes up RDL (use plate)
2. 15 G2O
3. 20 Plate rows
4. HEAVY sled pull until 1:00 mark (you don’t move, pull the sled towards you)
5. :45 ski-erg FAST pace
*THIS IS STRENGTH WORK! Go AHAP with good form! movements 1-3 should take you about :45 to complete and should feel pretty exhausting.
