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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)
Two 5-minute stations to hit the smaller muscle groups today
AMRAP: 5' on / 1' off x 3 rounds (35 min)
A. Lower
20 Band side plank leg lifts p/s*
30 DB calf raises**
*both legs at 45* angle; bottom leg on the floor and top leg does the abduction
**stand on plate; hold a heavy DB or 2
B. Upper
30 band tricep extensions
15 DB vertical bicep curls*
10 HRPU
*vertically hold one head of a heavy DB with both hands
Buy-out: 100 hanging side knee raises (R+L=1; add a DB between your feet if possible)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 30, 2021
Male Clients
Female Clients
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