CrossFit Armed – Armed and Fit
Warm-up (No Measure)
2:00 Row
into…
3 SETS
0:30 Lunge w/ Twist
0:30 Prisoner Kang Squats
A: Metcon (Weight)
4 SETS
1:00 to Complete 6-8 Strict Pull-ups
1:00 Slow DB Front Squats
1:00 Wall Sit*
-Rest 1:00 b/t Sets-
*Option for weighted
B: Metcon (4 Rounds for reps)
TABATA: 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – DB Thruster
TABATA 2 – Hollow Flutter Kicks
TABATA 3 – Air Squat
TABATA 4 – Weighted Sit-Up
-Rest 1:00 b/t Tabatas-
