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Components
Overhead Squat
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Sunday - Southern Boom CrossFit
Class
(All)
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
ON A 7:00 RUNNING CLOCK
500/400m Row (EZ)
Immediately Into…
3 SETS
10 PVC Pass Throughs
5/5 PVC Around the World
10 Tempo PVC Overhead Squats (30X1)
5 PVC Sotts Press
Immediately Into…
Max Row In Time Remaining
Strength
Overhead Squat (5-5-5-5)
5-5-5-5
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 - 8 Overhead Squat (Athlete Choice)
MIN 2 - 15/12 Cal Row
MIN 3 - :50 Static Hold (Athlete Choice)*
*Static Hold Choices...
Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 02, 2021
Male Clients
Female Clients
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