CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core/activation – 6 minutes
3 rounds of :30/move
1. plank walks
2. clamshell w/ hip raise (right)
3. hollow hold
4. clamshell w/ hip raise (left)
B. Strength
EMOM x 18 (6 rounds; 3 rds/leg)
*give yourself :10 to transition
1. DB Bulgarian split squat AHAP
2. DB Side lunge
3. S/L hip thrust (DB optional)
C. Conditioning
4 RFT (Time cap 9′)
11/9 cal. bike (sprint it!)
20 alt. DB snatch