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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 6/29/22 | Unilateral Strength - CrossFit Armed
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
CrossFit: 7:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
Wednesday - 6/29/22 | Unilateral Strength
Metcon (Weight)
3-4 Sets, 12:00 Running Clock
16 Alternating KB or DB Strict Press
6 KB or DB Front Rack Curtsey Squats/ Leg
20 Alternating KB or DB Gorilla Rows
-Rest As Needed b/t Sets-
Metcon (Time)
3 ROUNDS, FOR TIME
800m Run
40 Alt. Prisoner Walking Lunges
20 Ring Rows (option for feet elevated)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 29, 2022
Male Clients
1
Giancarlo
Guevara
CrossFit: 5:15 PM
45 lbs
2
Abraham
Zuniga
CrossFit: 9:00 AM
35 lbs
2
Dustin
Lobaina
CrossFit: 9:00 AM
35 lbs
2
Euris
Castillo
CrossFit: 7:15 PM
35 lbs
4 sets 35 lbs for press 55 lbs squads and row.
2
Milko
Rakela
CrossFit: 6:15 PM
35 lbs
55lb
3
Lasse
Kokko
CrossFit: 6:15 PM
30 lbs
45lb for row
3
Nihar
Ganju
CrossFit: 5:15 PM
30 lbs
4
Manny
Torres
CrossFit: 8:00 AM
25 lbs
35lb Gorilla Rows
Female Clients
1
karen
castillo
CrossFit: 9:00 AM
25 lbs
2-25#db sp and curtsey; 45#db gr
2
Chavee
Lew
CrossFit: 9:00 AM
50 lbs
3
Coinncy
Pascal
CrossFit: 7:15 PM
20 lbs
3
Hildy
Sastre
CrossFit: 7:15 PM
20 lbs
3
Kari
miranda
CrossFit: 9:00 AM
20 lbs
3
Michelle
HALL
CrossFit: 6:00 AM
20 lbs
2 -20 lb Kb
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