Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 kang squats 5 kip swings 5 sit ups Strength Push Press (5×5@80%) Metcon […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 10 jump squats 30 second handstand hold Strength Back Squat (5x 4 […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 7/7 dB row 7/7 lateral box step ups Strength Power Clean (1 […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 5 inchworms 10 Cossack squats Weightlifting Split Jerk (Build to a heavy) Metcon Metcon […]

Southern Boom CrossFit – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges […]

Southern Boom CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Alternating rounds of DT 12 DL 9 HPC 6 S2Oh 5 min Rest 15 min AMRAP […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 push ups 5 ring rows 5 sit ups Strength Push Jerk (5 RM) […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 sec on a machine or 400 m run 20 sec hand stand hold 10 lateral box step ups […]