Strength & Conditioning

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

A. Strength

EMOMx20 (4 rounds; s/l is one side per round)

1. 12-15 split squats AHAP

2. 10-12 Lateral lunges

3. 25 RKBS

4. 75 jump rope

5. rest

B. Conditioning – 4RFT (12′ cap)

10/8 cal. bike

15 KB goblet squats

20 plyo lunges (r+l=2)