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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