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CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Strength & Conditioning - 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
Strength & Conditioning
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 20, 2022
Male Clients
Female Clients
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