CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. S&C – 23 minutes
EMOMx23 (6 rounds)
1. 5-7 tempo pull-ups 50X0 (use band IF needed) Tempo 50X0
2. 20 deficit push-ups (on plates on DB’s but get your chest below the level of your hands)
3. 200m run
4. rest
B. Core – 9 minutes
4x
:30 hollow hold
:30 side plank (R)
:30 superman
:30 side plank (L)
:15 rest
