Southern Boom CrossFit – SBMetcon
Warm-Up
Warm-Up (No Measure)
AMRAP x 6 MINUTES
10 Calf Raises + Tib Raises*
10 Banded Pull Throughs**
10 Alt. Skater Hops
5/5 Single Leg (KB) RDLs
*1 Rep = 1 Calf Raise + 1 Tib Raise
**Loop a band on an upright, between hip and knee height. With back to the post/band, hold the band between the legs and bow forward, sending the hips back. Flex the quads, squeeze the glutes and come to an upright, standing position.
Into…
AMRAP x 6 MINUTES
10 Alt. KB Slides
10 KB RDLs
30 Single Unders or Cross Over Singles
10 KB Upright Rows
Workout – Performance
FOR TIME (Time)
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.
(Score is Time)
KG KB: (24/16)
Workout – Fitness
FOR TIME (Time)
125 Single Unders
45 Russian Swings (35/26)
45 Sit-Ups
125 Single Unders
35 Russian Swings
35 Sit-Ups
125 Single Unders
25 Russian Swings
25 Sit-Ups
125 Single Unders
15 Russian Swings
15 Sit-Ups
(Score is Time)
KG KB: (16/12)
Finisher – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides
(No Measure)
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