CrossFit Armed – Armed and Fit
Metcon (No Measure)
3 Stations, aim to get 3-4 rounds in each one; rest as needed between sets
Circuits: 10′ on, 2′ to rotate
1. Strength
12 KB Bulgarian split squats p/l (tempo 30X0)
10 KB RDL’s p/s
20 RKBS
2. Abs
1:00 weighted plank
15 GHD back extensions
20 plate crunches
3. Speed/Plyo
10 DB squat jumps (2×15/10)
5 Box jumps
100′ empty sled sprint
