Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

LINE DRILLS (MIN 0-3:00)

Bear Crawl

Quad Crawl

Heel / Toe Walk

Single Leg Quad Stretch

Carioca

etc.

Into…

3 ROUNDS*

200 Run

6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups

6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**

*Arrows denote movement change from round to round.

**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box.

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

18 Alt. Step-Ups (24/20)

18 Box Jump Overs

800m Run

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. V-Ups

MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

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