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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
Pump sesh - 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
Pump sesh
Metcon (No Measure)
Have fun today and choose your own adventure! Catch is: you MUST complete ALL 4 rounds of the combo before you can move on to the next one :)
*400m weighted run between sections (so complete the 4 rounds, then run, then go to the next combo...)
35 min. to complete 4 rounds of each (get as far as possible):
A.
10/7 TEMPO 50X0 or WEIGHTED pull-ups (jumping/bands allowed for tempo)
21's DB curls
-400m weighted run-
B.
30 DB+Band glute bridges (50/35+)
100' band lateral walk (band around ankle; 50' each way)
-400m weighted run-
C.
15 Arnold presses
20 weighted dips on bench
-400m weighted run-
*rest as needed between your work sets
**hint: if you do this correctly, you probably won't finish all sections so choose the ONES YOU NEED TO WORK ON MOST FIRST! Heavy weights and good form!
---
extra credit: accumulate 3:00 on a weighted plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 23, 2021
Male Clients
Female Clients
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