Southern Boom CrossFit – SBMetcon
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)
10 Banded Pull Aparts
6/6 Scorpions
10 Banded Pass Throughs
20 Shoulder Taps
Into…
1 ROUND
6 Tempo Push-Ups (31X1)
:30 Hollow Hold
10 KB Deadlifts
Into…
1 ROUND
6 Push-Ups (no tempo)
8/8 Alternating V-Ups
10 Russian KB Swings
Into…
1 ROUND
6 Hand-Release Push-Ups
10 Tuck-Ups/V-Ups
10 KB Swings
Strength – All
Bench Press (10-8-6-4
Wide Grip Bench Press*
)
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be outside normal Bench grip. Perform 12-15 Zottman Curls after each set.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Hand Release Push-Ups
15 V-Ups
20 KB Swing (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Push-Ups
15 Tuck-Ups
20 KB Swing (35/20)
(Score is Rounds + Reps)
KG KB: (16/12)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
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