Southern Boom CrossFit – SBMetcon

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Warm-Up (No Measure)

PART 1 (MIN 0-3:00)

25ft Line Drills…

Toe Walk

Heel Walk

Straight Leg Kicks

Bear Crawl

Quad Crawl


PART 2 (MIN 3:00-8:00)


100m Run

10 Alt. Forward BW Lunges w/ hands behind head*

8 Kip Swings

6 Empty Barbell “Up + Overs”**

*2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head focuses on an upright torso position before using a barbell.

**Bar starts in the front rack position. Dip + punch overhead, then gently lower & absorb the barbell on the back rack. Behind the neck push press to bring back to the front rack.

Workout – Performance & Fitness

Metcon (Time)


800m Run

50 Back Rack Lunges (95/65)

30 Toes to Bar

600m Run

40 Back Rack Lunges

25 Toes to Bar

400m Run

30 Back Rack Lunges

20 Toes to Bar

(Score is Time)

KG BB: (42.5/30)


Performance & Fitness (No Measure)


12 DB Zottman Curls

10/10 SA DB Upright Row

1:00 Hollow Hold*

*Option to Hold DB.

-Rest as Needed b/t Sets-

(No Measure)

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