Strength & Conditioning

September 12, 2022

CrossFit Armed – Armed and Fit

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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)

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