Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 4 Push-Up to Pike 8 Groiners 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Strength Shoulder Press (7-5-5-3-3) 7-5-5-3-3 Strict Press* *10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy) (Score […]

Read more

Monday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB light for […]

Read more

Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure […]

Read more

Saturday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row […]

Read more

Friday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Strength Deadlift (8-8-6-6) 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy (Score is Weight) Workout […]

Read more

Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – […]

Read more

Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Ball Squats* *Hold Slam Ball in Bear […]

Read more

Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (25ft Line Drills) High Knees Butt Kickers High Skips Toy Soldiers Karaoke 200m Run Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute Bridge-Ups Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – […]

Read more
Go top