SBMetcon – Thu, Oct 5
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio 1 (RPE: 5) 12 Alt. Dead Bugs 10 Band Pass Throughs 8 Banded Bent […]
SBCOMPETE – Thu, Oct 5
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active […]
SBMetcon – Wed, Oct 4
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 1:00 Row (Legs Only) 20 Alt. Shoulder Taps 10 Barbell Elbow Punches 10 Samson Lunges Into… […]
SBCOMPETE – Wed, Oct 4
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 […]
SBMetcon – Tue, Oct 3
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Scap Pull-Ups + Max Kip Swings MIN 2 – 8 […]
SBCOMPETE – Tue, Oct 3
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jump Tucks 8 Step […]
SBMetcon – Mon, Oct 2
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 20 Hops 10/10 Single Leg Hops 10 Alt. Samson Lunge 10/10 Ankle Stretch on […]
SBCOMPETE – Mon, Oct 2
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Step […]
SBMetcon – Sun, Oct 1
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 30 Mtn Climbers 20 Shoulder Taps 10 Scap Pull-Ups 10/10 DB Bent Over Row into… 2 […]
SBCOMPETE – Sun, Oct 1
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active […]
