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Components
Back Squat
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Tuesday - 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
Tuesday
Warm-up
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
Strength
Back Squat (3-3-3*)
Back Squat
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up
*After each full set, complete 10 Up-Downs
Gymnastic Kip Preferred
(Score is Time)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 28, 2021
Male Clients
Female Clients
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