CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Strength – 8 minutes at each station; aim for 3-4 HEAVY rounds
*:90 transition between stations
1. 8-10 DB step-ups (per leg)
*rest :60 between sets AFTER the second leg
2. 8-10 DB s/a chest press (per arm)
*rest :60 between sets
3. 30-50 banded lat pulldown (don’t slingshot!)
OR
7 negative pull-ups (50X0; may use band)
*rest :60 between sets
B. Conditioning – 12 min.
E2MOM x 6
1. 15 Devil’s press (35/25s)
2. 25/18 cal row
3. 30 DB alt. Lunges (35/25s)
*you should get about :30 rest between rounds; if it’s too easy, add a couple reps!
