CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Core
:30 on / :10 off x 4 rounds p/s
Side plank adductor hold
B. Strength
8′ on / 2′ transition
Go heavy! You should be able to hit about 4 rounds in each station. Challenge yourself and increase the weight each round
1. 12 DB bench press
12 B/o rows
2. 12 Arnold press
12 bench/box dips
3. 30 band face pulls (pull OVER your head)
15 HRPU or Deficit PU
