CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Core – 7 minutes
:30/movement
3 rounds
1. Weighted plank hold
2. Mountain climbers (focus on maintaining high plank position)
3. Hollow hold
4. Flutter kicks
5. rest
B. S&C – 25 minutes
5 rounds
EMOM alternate between
1. 8/6 Cal ski (CAP at :45)
2. 8 DB thrusters
3. 8-10 HRPU (can go for deficit for extra challenge)
4. 6 DB Bulgarian split squat p/l
5. rest
*Go heavy and challenge yourself! It’s ok if you run a little over into your rest time from #4
**COACHES NOTES: make sure everyone ends the round on the Bulgarian split squats (if they start in different stations)
