CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength
AMRAP 15 (aim for 3-5 rounds)
15-20 strict banded pull-ups
15-20 TRX push-ups
20 DB Alt. lunges off plate
1:00 plank hold
B. Conditioning
EMOMx15 (alt. movements)
1. 12/9 Cal. Bike
2. 15 plate G2O (45/35)
3. 15 up-down to plate
C. Abs
AMRAP 8
15 V-ups
:20 hollow hold
15 tuck-ups
:20-:30 rest
