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Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Lower body - buns&abs - CrossFit Armed
Class
(All)
9:00 AM Armed and Fit
5:15 PM Armed and Fit
6:15 PM Armed and Fit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Lower body - buns&abs
Metcon (No Measure)
A. Strength
EMOMx30 (6 rounds)*
1. 8-10 split squat**
2. 8-10 side lunges
3. :45 donkey kick pulse (knee held at knee crease)
4. :60 DB side plank hold or dip
5. rest
*3 rounds per side; complete only one buttcheek and oblique per round :)
**use box to elevate back leg
B. Conditioning
Waterfall AMRAP 10 min. - teams of 2-3
7/5 cal sprint
10 box jump overs (24/20)
15 DB butterfly sit-ups (20/15)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 08, 2021
Male Clients
Female Clients
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