Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 20 mountain climbers 10 push ups 5 jump squats Strength Back Squat […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 25’ bear crawl 25’ crab walk 25’ lunge Weightlifting Clean (Build to a heavy […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 10/10 lateral step ups 5 strict hspuIf you can not do an […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 pvc pass through 5 pvc snatch high pull 5 pvc OHS Weightlifting Snatch […]

Southern Boom CrossFit – CrossFit Metcon (Time) With a partner… 100 pull ups 80 front squats @ 95/65 60 s2o@95/65 40 burpees 20 c&j @ 135/95RX + 135/95 185/125

Southern Boom CrossFit – CrossFit Metcon (Time) 1000 m run 22 thrusters @95/65 1000 m run 22 T2B 1000 m run 22 burpees 1000 m run 22 alt DB snatch@50/35 […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal row 10 snatch high pulls 10 OH squats Strength Snatch (5×3 build to a heavy) Squat snatch […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 inchworms 5 ring rows 5 sit ups Strength Deadlift (3×3@80-90%) Heavy but good […]