Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Single Unders
10 Lunges
10 KB Deadlift
10 Scap Pull-Ups
Into…
2 ROUNDS
8 Up-Downs*
8 Jumping Lunges
8 Russian KB Swings**
8 Kip Swings
*2nd Round perform 6 Burpees
**2nd Round perform 6 American KB Swings
Extended Warm-up
Metcon (No Measure)
3 SETS
3-5 Reps of Bar Muscle-Up Practice*
6-10 Lunges**
:30 Double Under Practice
*Bar Muscle-Up Options:
Jumping Bar Muscle Up
Strict Chest to Bar/ Chin Over Bar Pull-Ups
Hips to Rig
Big Kip Swings
**Start w/ Bodyweight Lunges and build to workout weight.
(No Measure)
Workout
“SNAKE EYES” (Time)
11 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 DBL DB Alt. Front Rack Reverse Lunges (50/35)|(35/20)
9 KB Swings (70/53)|(53/35)
36 Double Unders
(Score is Time)
KG DB: (22.5/15)|(15/10)
KG KB: (32/24)|(24/16)
BMU Option 1: Jumping BMU (3 Reps)
BMU Option 2: Up-Down Chest to Bar Pull-Ups (4 Reps)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
28 ROUNDS FOR TIME*
2 Bar Muscle-Ups
4 DBL DB Alt. Front Rack Reverse Lunges (50/35)|(35/20)
6 KB Swings (70/53)|(53/35)
24 Double Unders
*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
KG KB: (32/24)|(24/16)
BMU Option 1: (3 Reps) Jumping BMU
BMU Option 2: (4 Reps) Up-Down Chest to Bar Pull-Ups
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