Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
2-3 SETS FOR QUALITY
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press
50’ OH KB Walk*
*Switch arms at 25’.
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Row-Bike-Run (EZ)
MIN 2 – Handstand Option*
*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold
**Pike Walk = feet on box, walk hands all the way around one way, then back.
(No Measure)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
Immediately Into…
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into…
100 Double Unders
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Leave a reply