Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 MOD Bike

MIN 2 – :45 Lunge + Lunge + Air Squat

MIN 3 – :45 Push-Up to Pike

MIN 4 – :45 Hollow Rock

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – :40 Max Cal Bike

MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)

MIN 3 – :40 Max Strict Handstand Push-Up

(Score is Total Reps)

HSPU Option 1: Pike Push-up

HSPU Option 2: DB Strict Press

Finisher

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 2 MINUTES

15 Single DB Curls

50′ Gun Walk

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

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