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CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Strength and Conditioning - 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
Strength and Conditioning
Metcon (No Measure)
A. Strength
EMOMx29 (5 rounds)
1. 12-16 DB Alt. reverse lunges off of plate (6-8/side)
2. 16 Renegade Rows (8/side)
3. 12-16 DB Lateral lunges (6-8/side)
4. 16 Alt. Chest press (8/side)
5. ME DB Russian Twist (DB must touch the floor for :01)
6. Rest
*go AHAP! I'd prefer you do less reps and challenge yourself with a heavier weight - of course, WITH GREAT FORM! ;)
B. Conditioning - 12 min.
Bike Sprints!
:30 on / :30 off for 12 rounds
ME cals - how many rounds can you sprint and match your cals?
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 22, 2021
Male Clients
Female Clients
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