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Components
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Friday - 10/15/21 - 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
Friday - 10/15/21
3 ROUNDS
5 Tempo Single Arm DB Strict Press @30X1
5 Single DB Push Press
10 Alt. Lunges (DB Optional)
1:00 Slow Shoulder Taps
Gymnastics
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK...
Practice Handstand or Headstand Skills*
*Options...
Hand Stand Hold (on wall, or wall facing)
Head Stand Hold (extended or tucked)
Pike Push-up or Hold on Box.
Pike Around the Worlds
Wall Walk
Practice Freestanding HS (with spotter)
Pike Around the Worlds
Metcon (Time)
FOR TIME
2 ROUNDS
30 Push Press (115/75)|(75/55)
200m DBL DB Front Rack Carry (50/35)|(35/20)
30 Alt. Single DB Lunges*
Immediately Into...
2 ROUNDS
20 Push Press (135/95)|(95/65)
200m DBL DB Farmer Carry
20 Alt. Single DB Lunges*
*For lunge, hold single DB across chest.
Metcon (No Measure)
FINISHER
2-3 SETS
12 DB or KB Chinese Row/Arm
12 Supine Grip Tall Kneeling Band Pull-Aparts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 15, 2021
Male Clients
Female Clients
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