CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Core – 7 min.
4 rounds of :20/movement
Hollow hold
Leg raises
Toe touch
Flutter kicks
Rest
B. Skill work – 15 min.
Work on pull-up progression (negatives, higher pull towards CTB, etc…)
Use bands/boxes/a buddy, but avoid swapping for the TRX.
Have pull-ups? Work on negatives or weighted
Superset with:
10-20 push-ups (focus on form!)
100′ walking lunges (bodyweight)
C. Conditioning – 10 minutes
Partner AMRAP – “I go, you go” alternating movements
8/6 calories (bike or row)
12 DB snatch (35/20)
16 TRX rows
*So P1 does movement 1 then P2 does movement 2, then P1 does movement 3 (thats 1 round); then P2 does movement 1…and so forth
Metcon (No Measure)
A. Core – 7 min.
4 rounds of :20/movement
Hollow hold
Leg raises
Toe touch
Flutter kicks
Rest
B. Skill work – 15 min.
Work on pull-up progression (negatives, higher pull towards CTB, etc…)
Use bands/boxes/a buddy, but avoid swapping for the TRX.
Have pull-ups? Work on negatives or weighted
Superset with:
10-20 push-ups (focus on form!)
100′ walking lunges (bodyweight)
C. Conditioning – 10 minutes
Partner AMRAP – “I go, you go” alternating movements
8/6 calories (bike or row)
12 DB snatch (35/20)
16 TRX rows
*So P1 does movement 1 then P2 does movement 2, then P1 does movement 3 (thats 1 round); then P2 does movement 1…and so forth
