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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Monday - 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
Monday
Warm-up
EMOM x 8 MINUTES
Min 1 - :40 Bike (EZ)
Min 2 - :40 Lunges
Min 3 - :40 Jumping Jacks
Min 4 - :40 Mountain Climbers
Workout
Metcon (AMRAP - Reps)
3 SETS FOR REPS
1:00 - DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - DB Hang Muscle Cleans
1:00 - Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
DB KG: (15/9)|(9/6)
Cool Down
3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 10, 2021
Male Clients
Female Clients
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