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Components
"CINDY-RELLA"
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Wednesday - 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):
17 (7/10)
Workout
Wednesday
Warm-up
200m Run
Into..
2 SETS
10 Ring Rows
10 Scap Pull-Ups
10 Push-Up to Pike
10 Samson Lunges
Into…
2 SETS
8 Jumping Pull-Ups
8 Small Kip Swings
8 Hand Release Push-Ups
8 Jumping Air Squats
Workout
"CINDY-RELLA" (AMRAP - Rounds and Reps)
AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups
9 Plate Front Squats (Athlete Choice)
-Rest 1:30-
AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats
-Rest 1:30-
AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Total Rounds + Reps)
NOTE: New Benchmark.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 27, 2022
Male Clients
1
Kyle
Schindler
SBMetcon: 5:00 AM
29 + 0
2
Tony
Prado
SBMetcon: 6:00 AM
18 + 0
Strict HSPU all rounds 95 lb FS first round
3
Austin
Murphy
SBMetcon: 8:00 AM
15 + 10
4
Thomas
Glenz
SBMetcon: 5:00 AM
14 + 30
5
Joseph
Nuccio
SBMetcon: 5:30 PM
14 + 0
6
Minesh
Patel
SBMetcon: 7:00 AM
15 + 5
7
Abrar
Syed
SBMetcon: 6:30 PM
11 + 3
Female Clients
1
Mel
Goodrich
SBMetcon: 5:00 AM
25 + 18
2
Skye
Haddock
SBMetcon: 5:30 PM
18 + 25
50# med ball
3
Julie
Murphy
SBMetcon: 8:00 AM
12 + 0
4
Karin
Jones
SBMetcon: 6:00 AM
15 + 26
Banded pull ups
5
Carolina
Rodriguez ...
SBMetcon: 6:30 PM
15 + 13
6
Jennifer
Radigan
SBMetcon: 8:00 AM
13 + 24
all rx except SPU
7
Christine
Von Robke
SBMetcon: 6:00 AM
12 + 3
8
Jenna
Benz
SBMetcon: Noon
4 + 15
4-8 rounds completed in each
9
Catherine
Sholtez
SBMetcon: 9:00 AM
0 + 0
Went slow and Focused on form and strength for pull ups
9
Rose-Agnes
Pardo
SBMetcon: 6:30 PM
0 + 0
green/red - red push ups
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