CrossFit Armed – Armed and Fit
Metcon (No Measure)
Two 5-minute stations to hit the smaller muscle groups today
AMRAP: 5′ on / 1′ off x 3 rounds (35 min)
A. Lower
20 Band side plank leg lifts p/s*
30 DB calf raises**
*both legs at 45* angle; bottom leg on the floor and top leg does the abduction
**stand on plate; hold a heavy DB or 2
B. Upper
30 band tricep extensions
15 DB vertical bicep curls*
10 HRPU
*vertically hold one head of a heavy DB with both hands
Buy-out: 100 hanging side knee raises (R+L=1; add a DB between your feet if possible)
