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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Sunday - Southern Boom CrossFit
Class
(All)
Sunday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
200m Run
Into…
3 SETS
8 I.Y.T’s*
8 Alt. Box Step-Ups
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms...like the YMCA Dance! 1 REP = I + Y + T
Workout
Metcon (No Measure)
3-4 SETS FOR QUALITY
10 DB Bent Over Row (Athlete Choice)
20 Single DB Crush Grip Curl
20 Alt. DB Slides
10 Single DB Lateral Box Step Overs (20)*
1:00 Plank Option**
-Rest 1:30 b/t Sets-
*Hold DB in the Goblet Position
**Each Set must be a different plank option...
Plank Option 1: Weighted Plank
Plank Option 2: Side Plank (L/R)
Plank Option 3: Reverse Plank
(No Measure)
Finisher
Metcon (Time)
FOR TIME
100 Russian Twists*
30 V-Ups
*Each side is 1 Rep.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, November 07, 2021
Male Clients
Female Clients
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