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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Saturday - Southern Boom CrossFit
Class
(All)
SB Partner WoD: 9:00 AM
SB Partner WoD: 10:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
1 ROUND
25’ Toy Soldiers
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Toe Walk
25’ Heel Walk
10 Scap Pull Ups
10 Box Jumps
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into...
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
3 Rounds For Time W/ a Partner
400m Run
30 Pull-Ups
30 Box Get Overs
400m Run
30 Burpee Box Get Overs
30 C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 11, 2021
Male Clients
Female Clients
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