Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single Unders

MOVT 2 – Reverse Lunges

Into…

2 SETS (:20 ON/ :10 OFF)

MOVT 1 – Side to Side Single Unders

MOVT 2 – Forward Lunges

Into…

2 SETS (:20 ON/ :10 OFF)

MOVT 1 – Backwards Single Unders

MOVT 2 – Air Squats

*1 Set= both movements.

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Double Under or Triple Under Practice

MIN 2 – :40 Pistol Squat Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME*

84-60-36

Double Unders

42-30-18

Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**

21-15-9

Burpees

*Complete 84-42-21 and so on…

**Hold DB Any Way Above Waist

(Score is Time)

KG DB: (22.5/15)|(15/9)

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