Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

5 Up+Overs*

10 Lunges

10 Groiners + Thoracic Rotation

10 Alt. Bird Dogs

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

12 Back Rack Reverse Lunges (115/75)|(75/55)*

400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

40 Alt. Supine Heel Taps

20 Glute Bridge-Ups*

40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)

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