CrossFit Armed – Armed and Fit
Strength & Conditioning (Checkmark)
A. AMRAP 20* – for STRENGTH
10 pull-ups (bands or jumping negatives)
Immediately into:
12 DB hammer curls
1:00 rest
10 HEAVY DB bench press
Immediately into:
12 bench dips (use a DB if possible, but break parallel at the elbows)
1:00 rest
*aim for 3-4 rounds
B. Abs – Tabata
1. DB above chest – hollow flutter kicks
1:00 rest
2. DB toe touch
1:00 rest
3. DB Russian twist
