SBCOMPETE – Wed, Dec 6
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up EMOM x 6 MINUTES (No Measure) MIN 1 – :45 […]
SBMetcon – Wed, Dec 6
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to […]
SBCOMPETE – Tue, Dec 5
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up AMRAP x 6 MINUTES (No Measure) :30 Row 6/6 DB […]
SBMetcon – Tue, Dec 5
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall Ball Front Squat Into… […]
SBMetcon – Mon, Dec 4
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand Over Hand Ring Rows […]
SBCOMPETE – Mon, Dec 4
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Groiner + Twist 10 Elbow […]
SBCOMPETE – Sun, Dec 3
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 – Sun, Dec 3
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row RPE 4/5 (Legs Only) 10 Scap Push-Ups 10 Alt. Samson Lunges 10 Slam Ball […]
SBCOMPETE – Sat, Dec 2
Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 6/6 DB Hang Snatch 8 Step […]
SBMetcon – Sat, Dec 2
Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) RUNNING PREP (6:00 MINUTES) 200m Run 25’ Calf Walk 25’ Side Lunges 25’ Samson Lunges 25’ High Knees […]
