CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 8 minutes
:20/movement x 4 rounds
1. hollow hold
2. cross v-up
3. tuck-up
4. side plank dip (1 side/rd.)
6. flutter kicks
5. rest
B. Strength & Conditioning
EMOMx5 (25 minutes)
*work for :45 (rest :15), except on last round: go for the full minute!
1. Alt. reverse lunges off plate
2. Cal. bike (RPM above 55)
3. Heels elevated goblet squat
4. Squat jax on/off plate
5. SLOW plank walk on/off plate