Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:40 Cal Bike (EZ-Mod Pace)

10 Alt. KB DL

8 KB Upright Rows

8 Tuck-Ups w/ :01 Hold in Tuck

Into…

1-2 ROUNDS (Time Permitting)

6/6 Single Arm Russian KB Swings

8 Ring Rows

8 Scap Pull-Ups*

*Can be performed on Rig or Rope.

Workout

Metcon (Calories)

5 SETS

ON A 4:00 RUNNING CLOCK…

30 Alt. Russian KB Swings (53/35)|(35/26)

3 Rope Climbs

Max Cal Bike w/ Time Remaining…

– Rest 1:00 b/t Sets-

(Score is Total Cals)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

10/10 DB Supported Rows

15 Single DB Lat Pullovers*

1:00 Banded Plank or Weighted Plank

*Performed on floor.

-Rest As Needed b/t Sets-

(No Measure)

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