CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. PARTNER Core* – 9 minutes
:30 on / :15 rest x 3 rounds
1. banded crunches (touch knees)
2. banded hollow hold w/ leg raise
3. banded bicycle twist
*use red band and hold above chest; for resistance make sure there’s no slack when both partners are laying down
B. Upper body strength – 24 minutes (3 rounds)
1:30 on / :30 rest
1. Banded lat pulldowns 3010 (:03 up, :01 down; no pause at top/bottom)
2. Max rope slams
3. HEAVY DB bench press
4. DB curl + press + OH extension
