CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Activation – 6 minutes
:30/movement x 4 rounds
1. Banded glute bridges
2. Banded clamshells*
3. Banded donkey kicks*
*1 side per round
B. Strength – 10 minutes
EMOMx10
15-20 RKBS AHAP (modify for sumo deadlift)
C. Conditioning – 12 minutes
E3MOMx4
16/12 cal bike
ME DB thrusters
*stop :15 before the next round and get back on the bike
