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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):
11 (6/5)
Workout
Thursday
Warm-up
3 SETS
1:00 Row*
16 Alt. Reverse Lunge
20 Crossbody Mountain Climbers
10 Scap Ring Rows
5/5 Single Arm Ring Row
*Round 1- 20-24 SPM
Round 2- 24-28 SPM
Round 3- 28-32 SPM
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 22 MINUTES
1000/800m Row
50 Alt. Crossbody Mountain Climbers
25 Ring Rows
(Score is Rounds + Reps)
Post-Workout Strength
Metcon (No Measure)
3 SETS
8/8 Feet Elevated DB or KB Goblet Reverse Lunge
12 DBL DB or KB RDL
16 Jumping Air Squats
-Rest As Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 25, 2022
Male Clients
1
Austin
Murphy
SBMetcon: 8:00 AM
3 + 500
2
Abrar
Syed
SBMetcon: Noon
3 + 300
3
Minesh
Patel
SBMetcon: 7:00 AM
3 + 0
4
Joseph
Nuccio
SBMetcon: 5:30 PM
2 + 75
5
Scott
Cochran
SBMetcon: 9:00 AM
2 + 186
TGU / T2B / RTwists
6
Matthew
Sodano
SBMetcon: 5:00 AM
2 + 1
Female Clients
1
Jennifer
Radigan
SBMetcon: 8:00 AM
3 + 728
ghd; mtn climbers; sit ups Almost finished 800m row
2
Carolina
Rodriguez ...
SBMetcon: 6:30 PM
3 + 5
3
Karin
Jones
SBMetcon: 7:00 AM
3 + 190
4
Aline
Teixeira
SBMetcon: 5:00 AM
3 + 3
5
Christine
Von Robke
SBMetcon: 6:00 AM
3 + 0
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