Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

ON A 7:00 RUNNING CLOCK…

2 ROUNDS

5 Lunge-Lunge-Squats

10 Scap Push-Up

10 Deadbugs

IN REMAINING TIME PERFORM AN AMRAP OF…

8 Push-Up to Down Dog

10 Sit-Ups

12 Groiners + Twist

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Alt. DBL DB Front Rack Lunges (35/20)|(20/15)

1:00 – DB Deficit Push-Up

1:00 – Sit-Ups

1:00 – Rest

(Score is Total Reps)

KG DB: (15/10)|(10/7.5)

Finisher

Metcon (No Measure)

3 SETS

15 DB Flyes*

20 Alt. DB Deadbugs

1:00 Max Weighted Knee Raises

*Complete on floor.

-Rest As Needed b/t Sets-

(No Measure)

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