Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 15 Jumping Jacks + 10 Tuck Ups

MIN 3 – :45 Lungester**

MIN 4 – 10 Scap Push-Ups + 10 Scap Pull-Ups

*1st Round EZ-Mod pace, 2nd Round Mod-Hard pace

**1 Lungster = Lunge + Lunge + Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 18/15 Cal Row

MIN 2 – 12 Knees to Elbow

MIN 3 – :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (L)

1:00 Doorway Stretch (R)

1:00 Bar Hang

2:00 Frog Stretch

(No Measure)