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Components
Back Squat
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Wednesday - 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
Wednesday
Warm-up
2 SETS
5 Inch Worm + Push-Up
10 Alt Groiners + Twist
10 Bootstrappers
Into…
3 SETS
8 Empty Barbell Good Morning
10 Push-Up to Pike
12 Alt Cossack Squats
Strength
Back Squat (5-4-3-4-3-2)
Back Squat
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 DB Front Squats (50/35)|(35/20)
20 Hand Release Push-Ups
(Score is Time)
KG DB: (22.5/15)|(15/10)
Cool Down
FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 26, 2021
Male Clients
Female Clients
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