CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
3 stations
10 min. AMRAPs
2:00 rest in between
1. BACK
10-15 banded pull-ups
20 band face-pulls (use red band and pull OVER your head)
20 plate G20
1:00 rest
2. CHEST
12 DB chest fly
15-20 UNBROKEN deficit push-ups on DBs
20 mountain climbers per leg
0:45 rest
3. ARMS/SHOULDERS
12 DB skullcrushers
12 DB bicep curls
12 Arnold press
12 ITY’s (each way)
rest as needed between sets; aim for about 3 sets
