Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

25’ LINE DRILLS (MIN 0-3)

SUGGESTED OPTIONS…

Toe Walk or Calf Raises

Heel Walk or Tib Raises

High Knees

Straight Leg High Kicks

Butt Kickers

Quad Stretch

Karaoke

AC Skip

High Jumps

Into…

2 ROUNDS (MIN 3-7)

6/4 Cal. Legs Only Bike

6/4 Cal. Arms Only Bike

6/4 Cal. Arms + Legs Bike

10 Alt. 90-90 Hip Rotations

10 Alt. Deadbugs

10 Alt. Bird Dogs

Into…

2 ROUNDS (MIN 7-14)

200m Run

600/400m Bike

Workout – Performance

FOR TIME (Time)

1 Mile Run

150/125 Cal Bike

(Score is Time)

Workout – Fitness

FOR TIME (Time)

1200m Run

125/100 Cal Bike

(Score is Time)

Finisher – All

2-3 SETS (No Measure)

15-20 Twisting Bicep Curls

15-20 Bent Over Reverse Flyes

1:00 Plank Hold

-Rest as Needed b/t Sets-

(No Measure)