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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (10/16)
Workout
Thursday
Warm-up
GENERAL WARM-UP
2 ROUNDS
30 Crossbody Mountain Climbers
10 Sumo Stance Good Mornings
10 Alt. KB Deadlift
10 Deadbugs
5 Cat Cows
Into…
ROWING SPECIFIC WARM-UP
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Arms Only Rowing
MIN 2 - Arms + Body Rowing
MIN 3 - Half Slide Rowing (Slight bend in knee + heels down)
MIN 4 - Full Slide Rowing (SPM b/t 22-26)
MIN 5 - Full Slide Rowing (SPM b/t 24-28)
MIN 6 - Full Slide Rowing (SPM b/t 26-30+)
Workout
Metcon (Time)
FOR TIME
24-21-18-15-12-9-6*
Cal Row
Kettlebell Swings (53/35)|(35/26)**
*Alt. Cals: 21-18-15-12-9-6-4
**Option for Heavier KB (American Swing)
(Score is Time)
KG KB: (24/16)|(16/12)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 28, 2022
Male Clients
1
Kelly
Souheaver
SBMetcon: Noon
10:22
2
Andrew
Schreiner
SBMetcon: 8:00 AM
11:51
3
Jim
Kuklen
SBMetcon: Noon
12:21
4
Austin
Murphy
SBMetcon: 8:00 AM
13:48
5
Piyush
Koria
SBMetcon: 5:00 AM
16:02
6
Matthew
Sodano
SBMetcon: 5:00 AM
20:45
7
James
Pulliam
SBMetcon: 8:00 AM
12:40
35lbs
8
Scott
Waechter
SBMetcon: 3:30 PM
13:43
35 lb kb
9
Patrick
Brady
SBMetcon: 9:00 AM
14:26
Round of 24 & 21 w/ 44lb the rest with 35
10
Minesh
Patel
SBMetcon: 7:00 AM
16:58
35lb
Female Clients
1
Beth
Baribault
SBMetcon: 9:00 AM
11:30
2
Adrianna
Powers
SBMetcon: 9:00 AM
12:37
3
Danielle
Walsh
SBMetcon: 7:00 AM
12:51
4
Liva
Rivera
SBMetcon: 7:00 AM
13:03
5
Amanda
Glenz
SBMetcon: 6:30 PM
13:12
6
Rose-Agnes
Pardo
SBMetcon: 6:30 PM
14:40
7
Catherine
Sholtez
SBMetcon: 5:00 AM
15:33
8
Dara
Bettencourt
SBMetcon: 3:30 PM
15:36
9
Carolina
Rodriguez ...
SBMetcon: 6:30 PM
16:12
35 Russian
10
Christine
Von Robke
SBMetcon: 6:00 AM
14:53
26#KB russian swings
11
Julie
Murphy
SBMetcon: 8:00 AM
16:02
#26KB
12
Karin
Jones
SBMetcon: 8:00 AM
16:15
26lb kb
13
CC
Anthony
SBMetcon: 9:00 AM
16:47
RX-ish … 44# KB Russian and then American
14
Annika
Jones
SBMetcon: 8:00 AM
19:41
15
Yari
Colon
SBMetcon: 4:30 PM
23:33
16
Jennifer
Radigan
SBMetcon: 8:00 AM
0:00
cals on bike; :30 rig hang
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