Southern Boom CrossFit – SBCOMPETE

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Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: If you’re feeling beat up just flow and flush. If you’re feeling good then let’s approach this like we did last week on Saturday. Find that just uncomfortable enough pace and sustain!


3 SETS (No Measure)

15/12 Cal Ski

20 Box Step Overs (20)

:45 D-Ball Hold or Carry

-Rest 1:00-

(No Measure)
GOAL: RPE 7 | More intensity today but slight ramping back up after Murph. Focus on just moving consistently each round.


3 SETS (No Measure)

2-3 Seated False Grip Ring Pull-Up (L-Sit position)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 6 | Start seated on the ground in an L-sit position. Rings should be placed overhead so arms can begin full extended. Start in a false grip, Pull the rings down to complete a Pull-Up, finish by returning down to the seated position. Legs should stay in the L-Sit during the entire pull-up. Use a band if necessary.

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