CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 6 min.
:30 on / :10 off x 3 rounds
1. glider army crawls
2. arch-ups (focus on keeping heels together)
3. plank dips
B. S&C – 24 minutes
“EMOM” x 6 rounds*
:40 on / :20 off
1. Box step-up
2. Tempo push-press 41X0
3. Side lunge
4. Floor press
*3 rounds per side; stay on same leg arm for the full round and switch the next. Go heavy. You should feel exhausted after this.
