Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders*

10 Alt. Tuck-Ups

8 Ring Rows

8 Alt. Box Step-Ups

*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders.

Into…

1-2 ROUNDS (Time Permitting)

:20 Double Unders

10 Alt. V-Ups

6 Kip Swings

8 DB Goblet Box Step-Ups

Extended Warm-up

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – 5-7 Kip Swings*

MIN 2 – 3-5 Strict Pull-Ups*

*Complete on Rig or Rings.

(No Measure)

-Short Rest b/t Part 1 & Part 2-

2.) 3 SETS

Choose one of the following…

Option 1:

1 High Ring Transitions*

+

1 Muscle-Up

Or…

Option 2:

1 Kip Swing

+

2 Pausing Kipping Pull-Ups**

*1 Rep= Finishing in catch position w/o press out.

**Pause for :01 with chin above the bar.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

40 Double Unders

20 Alt. V-Ups

10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up

Option 2 RMU: Burpee Pull-Up

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

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