Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice (Run, Bike, Row or Ski)

Into…

2-3 ROUNDS

:40 Plank*

6/6 Reverse Lunge with arm overhead**

:20/:20 Side Plank

5/5 Unweighted Turkish Sit-Up**

*DB Slides the 2nd ROUND

** Add light DB 2nd ROUND

Into…

1:00 Cardio Choice (Run, Bike, Row or Ski)

Workout – All

AMRAP x 25 MINUTES (No Measure)

1:30 Cardio Choice 1

:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)

20 Alt. KB/DB Slides

1:30 Cardio Choice 2

2/2 KB/DB Turkish Get-Ups

:30/:30 Side Plank

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)