CrossFit Armed – Armed and Fit
Active recovery (No Measure)
A. Core – 7 minutes
:20/movement x 3 rounds
1. Elbow plank hold
2. Hollow leg raise
3. Side plank adductor hold
4. Side plank dip
5. rest
B. AMRAP for quality – 25 minutes
50 band hip thrust w/ abduction at the top
12 alt. DB box step-up
50 banded pull apart
12 seated strict press
200′ S/A farmer’s carry AHAP but stay UB. switch hands at 100′
