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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Friday - Southern Boom CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
8:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Warm-up
2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders
MOVT 2 - Reverse Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders
MOVT 2 - Forward Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders
MOVT 2 - Air Squats
*1 Set= both movements.
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees
*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist
(Score is Time)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 21, 2021
Male Clients
Female Clients
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