Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 second machine/ 200m run 5/5 step ups 10 push ups Strength Front Squat (5×7 @75% +10lbs) Metcon Metcon (No Measure) 20 Emom 3 power snatch + 3 strict pull ups 3 floor/ bench press + 30 dubsPick weight that is heavy, but can […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 mountain climbers 10 WB toss w partner Strength Deadlift (5×[email protected]%) Metcon Metcon (Time) 3 rounds 20 DB [email protected]/35 20 cal ABThis is meant to be a sprint during the warm up at some point figure out how many […]

Southern Boom CrossFit – CrossFit Metcon (Time) 50 burpee [email protected]/20 buy in 5 rounds 20 squat clean [email protected]/65 40 Russian [email protected]/25 50 slam ball chest [email protected]/25RX+135/95

Southern Boom CrossFit – CrossFit Metcon Metcon (Time) 2 RFT 23 wallballs 1 muscle up 23 push ups 9 muscle ups 23 back squats 95/65 7 muscle ups 23 sit ups 2 muscle upsMuscle up progressions: Bar mu with band Elevated Ring row+ dip

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 60 sec on a machine 15 hollow body rocks 10 Superman’s 5/5 wallball twist and throw Strength Split Jerk (Build to a heavy single) Metcon Metcon (Time) 21-18-15-12 [email protected]/155 400m row/run between each set

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on machine/ 200m run 5/5 lateral step ups 5/5 dB shoulder press Strength Front Squat (10×3 @80%) Metcon Metcon (Weight) EMOM x15 3 TNG power snatchBuilding up in weight every 5 minutes. This is technique focused not weight. Shoulders back, back flat, […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 400 m run or row 3 inch worms 10 overhead squats 30 sec handstand hold Warm-up (No Measure) 2 rounds 400 m run or row 3 inch worms 10 overhead squats 30 sec handstand hold Metcon 9/11 Tribute (Time) 2001 m run 11 box […]

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine(a little faster than normal) 20 Cossack squats Strength Back Squat (Build to a heavy single) This is not a max just build to something heavy for the day somewhere around 85-95% Back Squat (Heavy double) Somewhere around 75-85% Back […]