CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Tabata core
:20 on / :10 off x 10 rounds
Hollow hold
B. EMOM X 29 (6 rounds, alternating movements)
1. :45 ME banded pull-ups (CONTROLLED, do NOT slingshot up)
2. 15-20 deficit push-ups
3. 10/8 ski cals
4. 100′ croc walks (gliders under feet)
5. rest
*ALL stations should be capped at :45 to give you time to rotate. Scale reps accordingly.
