Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :40 Bike (EZ)

Min 2 – :40 Lunges

Min 3 – :40 Jumping Jacks

Min 4 – :40 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – DB Hang Muscle Cleans

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

DB KG: (15/9)|(9/6)

Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

1:00 Downward Dog

1:00 Plank Hold

1:00 Cobra Stretch

-Rest 1:00 b/t Sets-

(No Measure)

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