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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
Friday - 07/15/22 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
Friday - 07/15/22
Strength Endurance
Single Leg Strength Balance Super Set
Metcon (Weight)
3 sets*
10-12 DB Suitcase Curtsy Drop Lunges each Side**
10-12 DB Hand Supported Single Leg RDL each Side
-Resting as needed-
*Take 1-2 ramp-up sets to get to working weight
**Start from on top of 45 lbs plate
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 23 MINUTES
100m Run
75 Double Unders
50 Sit-Ups
25 Slam Balls (30/20)|(20/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
Pablo
Ospina
CrossFit: 6:00 AM
55 lbs
2
Abraham
Zuniga
CrossFit: 9:00 AM
45 lbs
3
RONNY
COHEN
CrossFit: 6:00 AM
55 lbs
4
Lasse
Kokko
CrossFit: 5:15 PM
45 lbs
Two sets each
5
Jerry
Quintana
CrossFit: 5:15 PM
20 lbs
Female Clients
1
Michelle
HALL
CrossFit: 6:00 AM
40 lbs
2
Kari
miranda
CrossFit: 9:00 AM
35 lbs
2
Natalia
Castano
CrossFit: 6:00 AM
35 lbs
3
susan
paredes
CrossFit: 6:15 PM
20 lbs
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