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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Sunday - Southern Boom CrossFit
Class
(All)
Sunday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
As a team, 400m Jog (warm-up pace!)
Immediately into …
2 ROUNDS
30 Single-Unders*
50m High Knees
50m Butt Kickers
1:00 Row
10 Up-Downs**
*Progress to Double-Unders or practice for the 2nd round.
**Progress to Strict Burpees for the 2nd round.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
400m Run
25/20 Cal Row
20 Burpees
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
10 Feet Elevated Ring Row
10 Alt. SA Elevated Push-Ups
1:00 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 07, 2021
Male Clients
Female Clients
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