CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Core – 5 minutes
:30 on / :10 off x 8 rounds
1. High plank hold
2. Arch-ups
3. Star V-ups (maintain hollow body)
B. Strength – 20 minute circuit
3-4 rounds
15 DB Bulgarian split squat p/l
10 Box jumps (or jump on to plates)
15 DB Side lunge steps (50′ p/l)
100′ Sled push (moderate-heavy; stay unbroken)
C. Conditioning – AMRAP 10
P1: Max cal. bike
P2: 10 DB power cleans (DBs MUST touch the floor before EVERY rep)