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Components
20 Ring Muscle-ups
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Tuesday - 09/28/21 - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday - 09/28/21
2 ROUNDS
100m Run
10 Leg Swings each Side
10 Scap Pull-Ups
10 Scap Push-Ups
+
2 ROUNDS
200m Run
12 Alt. Single Leg V-Ups
8 Knee Push-Ups
12 Up-Downs
Gymnastics
20 Ring Muscle-ups (Time)
20 Ring Muscle-ups for time
*Compare with 07/26
GPP
Metcon (AMRAP - Reps)
6 SETS
ON A 3:00 RUNNING CLOCK...
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is Hand Release Push-up Reps)
*Weight Vest Optional
Accessories
Metcon (No Measure)
3 SETS
12-15 DB Up-Right
12-15 Dual DB Hollow Body Flutter Kicks
12-15 90/90 Legs Dual DB Skull Crusher
-Rest as needed between sets-
Metcon (No Measure)
3 SETS FOR QUALITY
16 Band Pull-Aparts
16 Alt. DB Slides
-Rest as needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 28, 2021
Male Clients
Female Clients
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