Southern Boom CrossFit – SBMetcon
Warm-Up
Warm-Up (No Measure)
400m Run
Into…
1 ROUND
10/10 Leg Swings
5 Bootstrappers
10/10 Staggered Stance Good Morning
20 Shoulder Taps
10 Scap Push-Ups
10 Glute Bridges
10 Slow Deadbugs
Into…
AMRAP x 6 MINUTES
:30 Row
8 KB Deadlifts
4 Narrow Stance Push-Ups
10 Hollow Rocks
Skill – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Ring, Box, or Bench Dips
(No Measure)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
25/20 Cal Row
20 Russian KB Swings (53/35)
150m Run
10 Ring Dips
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Row
20 Russian KB Swings (35/26)
150m Run
10 Box or Bench Dips
(Score is Rounds + Reps)
KG KB: (16/12)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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