Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

MOBILITY (3:00 CAP)

8/8 Wrist Circles

8 Cat Cows

8 Wide Leg Inchworm + Push-Up

8 Alt. Samson Lunge

Into..

GENERAL WARM-UP

AMRAP x 5 MINUTES

25’/25’ DB Suitcase Carry

8 DB Sumo Stance RDL

8 DB Goblet Sumo Squat

8 DB Dead Bugs

8 Push-Up to Pike

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15 DB Sumo Deadlifts (50/35)

15 DB Deficit Push-Ups

15 Sit-Ups*

100m DB Farmer Carry

*GHD Sit-Ups Optional.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15 DB Sumo Deadlifts (35/20)

15 Push-Ups

15 Sit-Ups

100m DB Farmer Carry

(Score is Rounds + Reps)

KG DB: (15/10)

Post-Workout Strength – All

Bench Press (8-6-4*)

*Start Light-Moderate and build to Moderate+. Option for Wide or Narrow Grip.

(Score is Weight)