Southern Boom CrossFit – SBMetcon

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Warm-Up (No Measure)

2-3 SETS*

100m Jog

30 Jumping Jacks**

10 Alt. Forward Lunges w/ Twist

30 Single Unders

5 Slow Scap Push-Ups

5 Up Downs

30 Single, Double, or Crossovers Attempts

10 Hanging Knee Raises or Tuck-Ups***

-No Additional Rest b/t Sets-

*Primary Goal is Prepping Shoulders & Bounding

**Alternate Bringing Hands Down in Front / Behind Body

***Option for Kipping Knee Raise in Sets 2 & 3

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

10 Toes to Bar

20 Up-Downs

30 Walking Lunges

40 Double Unders or Crossover Singles

100m KB Suitcase Carry (Athlete Choice)*

*Switch Hands at 50m mark

(Score is Rounds + Reps)

Finisher – All

2-3 SETS (No Measure)

8/8 DBL KB Single Leg RDL

12 SLOW Weighted Good Mornings*

8/8 Single Leg Glute Bridge-Up

-Rest As Needed b/t Sets-

*Option to use Plate, Empty Barbell, or Body Weight.

(No Measure)

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