Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Slow Paced Good Mornings (Narrow Stance)

10 Ring Rows

12 Glute Bridge-Ups

8 Cat Cows

INTO..

2 ROUNDS

100m Run

10 Slow Paced Good Mornings (Sumo Stance)

10 Scap Pull-ups

8 Kipping Swings

8/8 Single Leg RDLs

Strength

Romanian DeadLift (RDL) (10-8-6*)

*Start Light-Mod and build to Moderate-Heavy.

(Score is Weight)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
KG BB: (85/60)|(60/42.5)

Last Seen: 6/18/2021

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