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Components
Prone barbell rows
Landmine Press
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
11-30-22 - 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
11-30-22
3 x NFT
10 straight arm banded lat pull downs
10 body rows
A: Prone barbell rows (10-8-6-4-2 *increase weight each set)
B: Landmine Press (12 reps per arm x 3 super set with 12 rows per arm)
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
2 rope climbs
10 handstand push-ups
12 GHDs
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
15 toes to rings
50' handstand walk
Metcon (3 Rounds for time)
3 rounds
800 meter run
rest 3 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 30, 2022
Male Clients
Female Clients
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