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Components
Back Squat
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
SBCF: 5:00 AM
SBCF: 6:00 AM
SBCF: 7:00 AM
SBCF: 8:00 AM
SBCF: 9:00 AM
SBCF: 3:30 PM
SBCF: 4:30 PM
SBCF: 5:30 PM
SBCF: 6:30 PM
SBCF: 7:30 PM
SBCF: 8:30 PM
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
4 ROUNDS (8:00 CAP)
8 Lunges
8 Air Squats
8/6 Cal Bike
50ft Bear Crawls
30 Crossbody Mountain Climbers
Strength
Back Squat (8-6-6)
Back Squat
8-6-6*
Back Squats
*Build to a Heavy weight.
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
8 Back Rack Lunges (115/75)|(75/55)
8 Back Squats
12/10 Cal Bike
(Score is Each Set for Time)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 25, 2021
Male Clients
Female Clients
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