Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

3 SETS

5 Reps of IYT with Light Weights*

Into…

3 ROUNDS

:45 Bike @ Moderate Pace

12 Banded Lat Push Down

12 Banded Face Pull

12 Banded Tricep Extension

12 Alt. Shoulder Taps

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of IYT with your arms. I for 5 Reps, Y for 5 Reps and T for 5 Reps = 1 Set.

Strength

Weighted Pull-ups (5-5-5-5*)

*Weight starts light, build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*

MIN 3 – :50 Max Hand Release Push-Ups

*Optional for Feet elevated Ring Rows

(Score is Total Reps)

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