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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Thursday - 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
Thursday
Warm-up
3 SETS
:30 Bike (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog
*2 Hands on 1 Ring (hand over hand) and pull towards the chest.
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Practice Rope Climb Technique
(No Measure)
Workout
Metcon (AMRAP - Reps)
EMOM x 20 MINUTES
MIN 1&2 - 3 Rope Climbs + Max Cal Bike
MIN 3&4 - 200m Run + Max Slam Balls (Athlete Choice)
(Score is Reps)
Optional Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. Sit-Thrus
MIN 2 - :45 Hollow Flutter Kicks
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 03, 2021
Male Clients
Female Clients
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