Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

Jumping Drills*

10 DBL DB Curl to Arnold Press

20 Shoulder Taps

10 Up-Downs

10/10 DB Staggered Stance DL

*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop

ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop

ROUND 3 – :30 Single Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

40 Double Unders

20 Sit-Ups

10 Hand Release Push-Ups

4 Alt. DB Burpees (35/20)|(20/15)

-Rest 1:00-

AMRAP x 8 MINUTES

30 Double Unders

15 Sit-Ups

8 Hand Release Push-Ups

4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES

20 Double Unders

10 Sit-Ups

6 Hand Release Push-Ups

4 Alt. DB Burpees

*Start from the beginning of each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 10 MINUTES*

30 Double Unders

10 Hand Release Push-Ups

2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 8 MINUTES*

20 Double Unders

8 Hand Release Push-Ups

2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES*

10 Double Unders

6 Hand Release Push-Ups

2 Alt. DB Burpees

*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

KG DB: (15/10)|(10/5)

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