CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength
EMOMx30 (6 rounds)*
1. 8-10 split squat**
2. 8-10 side lunges
3. :45 donkey kick pulse (knee held at knee crease)
4. :60 DB side plank hold or dip
5. rest
*3 rounds per side; complete only one buttcheek and oblique per round 🙂
**use box to elevate back leg
B. Conditioning
Waterfall AMRAP 10 min. – teams of 2-3
7/5 cal sprint
10 box jump overs (24/20)
15 DB butterfly sit-ups (20/15)
