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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Monday - 06/14/21 - CrossFit Armed
Class
(All)
9:00 AM Armed and Fit
5:15 PM Armed and Fit
6:15 PM Armed and Fit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday - 06/14/21
3 x
20 jumping jacks
10 toy soldiers
10 Cossack squats *alt
3 x
20 jumping jacks
10 toy soldiers
10 Cossack squats *alt
Metcon (No Measure)
EMOM x 15
minute 1: 10 dumbbell front raises with side lunges L
minute 2: 10 dumbbell front raises with side lunges R
minute 3: 10 front foot elevated dumbbells to side weighted jumping lunges
Metcon (No Measure)
EMOM x 15
minute 1: 10 dumbbell front raises with side lunges L
minute 2: 10 dumbbell front raises with side lunges R
minute 3: 10 front foot elevated dumbbells to side weighted jumping lunges
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (AMRAP - Reps)
AMRAP 3
toes to kettlebell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 14, 2021
Male Clients
Female Clients
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