CrossFit Armed – Armed and Fit
Strength & Conditioning (No Measure)
A. Strength EMOM x 29 (6 rounds)
1. 16 Renegade Rows (R+L=2)
2. 10 TEMPO sumo deadlift 30X0
3. :45 band lat pull-down CONTROLLED
4. :45 RKBS
5. Rest
B. Abs – 7 min.
:30 on / :10 off
Side plank hold with a DB (add hip dips to make it more challenging)
