Strength & Conditioning

July 19, 2022

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

A. Strength –

20 min Circuit

7 pull-ups (bands ok) / 15 ring rows (UB and as low as possible)

10 deficit push-ups*

20 Dball slams

100′ sled step and push

*use plate for deficit, knees or toes. If you don’t have push-ups go for HRPU and no deficit

B. Conditioning – 10 min. amrap waterfall style

10/8 cal. row

12 plate G20

14 DB renegade rows (r+l=1)

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