Armed and Fit – Tue, Jan 31

January 31, 2023

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)

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