Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders (Increase Complexity e/ Round)

12 Alt. Calf Stretches*

10 Supermans

10 Hollow Rocks

100m Run

*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05-ish each side and then switch back and forth for 12 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Chest to Bar Pull-Ups

36 Double Unders

100m Run

-Rest 2:00-

AMRAP x 6 MINUTES

6 Pull-Ups

18 Double Unders

50m Run

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

50 Alt. Russian Twists

25 Tuck-Ups

15 Straight Leg Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)