Southern Boom CrossFit – SBCF
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
5 Burpees
10 Kip Swings
5 Push-Ups to Pike (Down Dog)
10 Superman Arch Rocks
Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS
12 Zottman Curls
12 Tricep Kick Backs
20 V-Ups
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
10 pull ups
20 KBS@53/35
200 m run
Every 5 min hold a 1 min plank
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