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Components
Chin Ups
Goblet Cossack Squat
"Ghosted"
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Saturday - 07/24/21 - CrossFit Armed
Class
(All)
8:30 AM CrossFit
9:30 AM CrossFit
ZOOM ONLY CROSSFIT
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Saturday - 07/24/21
Dynamic Warm-up
+
2 ROUNDS
0:20 Chin-up Grip Hang
10 Tuck-ups
10 Cossack Squats
A1: Chin Ups (4x8-10)
*Scale as needed
A2): Goblet Cossack Squat (4x16 (total alternating))
*DB or KB
-Resting as needed between super sets-
(12:00 CAP)
"Ghosted" (AMRAP - Reps)
6 rounds
1 minute row/bike or ski for calories
1 minute burpees
1 minute double unders
1 minute rest
*can only use 1 machine
*first come, first served for choice of machine
*no sharing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 24, 2021
Male Clients
1
Juan
Betancur
8:30 AM CrossFit
6 x 8
2
Milko
Rakela
9:30 AM CrossFit
6 x 0
Female Clients
1
Coinncy
Pascal
9:30 AM CrossFit
6 x 3
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