Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 30 Single Unders 20 Mountain Climbers 10 Plate Ground to OH 10 Alt. Tuck-Ups Then… Play a Game to finish off the Warm-Up! Workout Metcon (No Measure) 3 SETS FOR QUALITY 40/30 Cal Bike 30 Sit-Ups 10/10 Single Leg Glute Bridge-Up* […]

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Saturday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Single Unders 10 Step-Ups 10 KB Deadlift 10 Alt. Shoulder Taps Into… 1 ROUND 10 Single + Single + High Jump (30 total jumps) 10 Step-Ups (KB optional) 10 Russian KB Swings 10 Alt. Shoulder Taps Into… 1 ROUND 10 […]

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Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES (:45 ON/ :15 OFF) MIN 1 – Cal Row (EZ-MOD) MIN 2 – Step-Ups MIN 3 – 3 Inchworms + 3 Jefferson Curls MIN 4 – Alt. Staggered Stance Good Mornings Into… EMOM x 4 MINS (:45 ON/ :15 […]

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Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 DBL DB Deadlift + Bent Over Row 8 Alt. DB Arnold Press :20 DBL DB Farmer Hold 8 Quad Heel Taps Into… AMRAP x 4 MINUTES 8 Scap Pull-Ups 8 Slow Strict Knee Raises 8 DBL DB Push […]

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Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges MIN 2 – 10 Scap Pull-Ups + Max Ring Rows MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups MIN 4 – 100m Run @ […]

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Sunday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 3:00 x 3 SETS* 10/8 Cal Row 12 KB Deadlift 10 Slam Ball Push Press 10 Alt. V-Ups 30 Single Unders *Increase pace each round (EZ→Mod→Hard) Workout “GUT CHECK” (Time) FOR TIME* 35-30-25-20 Cal Row** Russian KB Swings (70/53)|(53/35) Slam Balls (30/20)|(20/10) […]

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Thursday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Up-Down +Scap Push-Ups 30 Russian Twists 5 Push-Ups to Pike Into… 1-2 ROUNDS 30 Crossbody Mountain Climbers 10 Wide Stance Up-Downs* 8 Hand Release Push-Up *Start with feet wide and jump back to a wide stance. A […]

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Wednesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Lunges with PVC Pass Through 10 PVC RDL 10 Slow Tuck-Ups 10 Push-Up to Pike Into… AMRAP x 4 MINUTES 8 Kip Swings 8 Strict Knee Raises 8 Barbell Back Squats 8 Barbell Behind the Neck Press Strength […]

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Tuesday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Run @ Mod Pace Into… 1 ROUND 12 Alt. Groiners 10 Air Squat + Thoracic Rotation 8 Push-Up to Pike Into.. 1 ROUND 200m Run @ Mod-Hard Pace 8 Barbell Strict Press 8 Barbell Back Squats 8 […]

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Monday

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 High Jump Single Unders 7 Bent Knee Sit-Ups 7 Slam Ball Deadlifts 7 Scap Pull-Ups Into… 2 ROUNDS 30 Fast Single Unders 7 Straight Leg Sit-Ups 7 Slam Ball Curl to OH Press 7 Scap Pull-Ups Into… 1-2 ROUNDS (Time […]

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