Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

10 Banded Lat PushDowns

5 Scap Pull-Ups

10 Empty BB Strict Presses

Into…

2 ROUNDS

15/12 Cal. Bike

10 Kip Swings

5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up)

10 Empty Barbell Push Press

Skill – Performance

EMOM x 5 MINUTES* (No Measure)

1 Chest to Bar

+

2 Toes to Bar

*Complex is meant to be completed unbroken.

(No Measure)

Skill – Fitness

EMOM x 5 MINUTES* (No Measure)

1 Pull-Up or Half Pull-Up

+

2 Toes to Something

*Complex is meant to be completed unbroken.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15 Toes to Bar

15/12 Cal Bike

10 Chest to Bar

10 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

12 Toes to Something

12/10 Cal Bike

10 Jumping Pull-Ups

10 Shoulder to Overhead (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

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