Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

2 ROUNDS

:30 Single Unders / High Jump Single Unders / Double Unders

5/5 Cossack Squats

:30 Squat Hold

1 ROUND

15 Air Squats

5 Inchworms

10 Scap Pull-Ups

:20 Kipping Swings

Workout

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders*

30-30-30-30-30

Air Squats

15-15-15-15-15

Chest to Bar Pull-Ups

*Option for ‘Unbroken’ Double Unders…if you dare.

(Score is Time)

Post Workout Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice/Play with HS Walk + HS Hold

Suggested Drills…

-Guided Walk

-Box Walk

-Bear Crawl

-Supported HS Hold

-Kick-Up Drills

-Headstand / Knee Supported Hold

(No Measure)

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