Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

BIKE (Light-Moderate Pace)

:30 Legs Only

:30 Arms Only

:30 Arms and Legs

Into…

2-3 ROUNDS

5 Inch Worms + Push-Up

10 Up-Downs

20 Shoulder Taps

10 DB Bent Over See-Saw Row

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 7 MINUTES

12/10 Cal Bike

10 Alt. No Push-Up Renegade Rows (50/35)|(35/20)

8 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Russian Twists

MIN 2 – :40 Alt. DB Plank Taps

MIN 3 – :40 Tuck Hold

(No Measure)

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