Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :30 Arms Only/ :30 Legs Only

MIN 2 – :40 Forever Pace (50-60 RPMS)

MIN 3 – :40 Mod Pace (55-65 RPMS)

MIN 4 – :40 Hard Pace (60-70RPMS)

-Quick Transition-

AMRAP x 3 MINUTES

10 Bunny Hops*

5 Tall Jumps**

20 Single Unders

15 Crunches

*Mimic Single Under jumps. Feet together + upright torso + small jumps.

**Mimic Double Under jumps. Same as above but jump higher. Practice absorbing into the ground and immediately springing back up!

Workout

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders

50-40-30-20-10*

Cal Bike

30-25-20-15-10

Sit-Ups

*Alt. Cals: 40-30-25-15-8.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

16 Alt. DB Hammer Curls

16 Alt. DB Strict Press

Max Banded Tricep Pull-Downs

(No Measure)

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