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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
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
EMOM x 8 MINUTES
MIN 1 - :25 Tuck-Ups + :25 Front Plank
MIN 2 - :25 Tempo Push-Ups (3131) + :25 Hollow Hold
Workout
Metcon (No Measure)
5 SETS FOR QUALITY
10 Burpees*
15 Strict Push-Ups**
10-15 Toes to Bar
1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35)
20 Russian KB Swings
*Strict Burpees Optional
**Deficit or Decline Push-Ups Optional
-Rest 1:30 b/t Sets-
(No Measure)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Weight)
3 SETS
7 Barbell Curls (Halfway Up) (Athlete Choice)
7 Barbell Curls (Halfway Down)
7 Barbell Curls (Full)
-Rest as needed b/t Sets-
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 23, 2022
Male Clients
Female Clients
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