Strength and conditioning

January 5, 2022

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

A. Activation w/ bands

:30/movement – 12 min.

(all to one side for the full round)

-Fire Hydrant

-Donkey kick

-Scorpion kick

-Straight leg circles (:15 each way)

-Hollow hold abductions


B. Strength


5 DB HEAVY thrusters

10 DB HEAVY renegade rows (r+l=1)

20 DB Sit-ups (hold it against your chest; you may anchor your feet to make it easier)

C. Conditioning


20 Alt. DB Snatch

20 mountain climbers p/l

20 KTC

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