CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 9 min.
:30/move x 3 rounds
1. Side plank R
2. Side plank L
3. Flutter kicks
4. V-ups
:20 rest
B. Strength – 20 minute circuit
1. 8-10 DB incline bench press
2. 12 HEAVY DB b/o rows
3. 10 ITY (each way)
4. 20 DB Russian twist (R+L=1)
*after completing all movements, rest 1:00
C. Flush
600m jog
