CrossFit Armed – Armed and Fit
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
-rest
B. Strength
AMRAP 12
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
AMRAP 10
20 Alt. DB Snatch
20 mountain climbers p/l
20 KTC
