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Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Thursday - 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
Thursday
Warm-up
PLAY A GAME → ROWLING!
On a 6:00 Clock…
Can you hit 100m EXACTLY without going over or under? What about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.
Workout
Metcon (No Measure)
EMOM x 28 MINUTES
MIN 1 - 8-12 Strict "Odd" Gymnastic Pull*
MIN 2 - 8/8 Reverse DB Lunges (50/35)|(35/20)
MIN 3 - :50 Static Hold w/ Weight**
MIN 4 - :50 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold
(No Measure)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 17, 2021
Male Clients
Female Clients
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