Southern Boom CrossFit – SBMetcon

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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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