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Components
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Tuesday - Southern Boom CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
8:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday
Warm-up
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*
Into…
2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats
*Option to use the KB in the Goblet position for the Cossack Squat in the second round.
Workout
Metcon (Time)
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)
(Score is Time)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Weight)
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 04, 2021
Male Clients
Female Clients
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