Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

200m TEAM RUN

Into…

EVERY 3:00 x 3 SETS

6 Step-Ups

6 Box Jumps

6/6 DB Around the World

6 Deadbugs

Mobility focused on hips in remainder of time

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)

15 Up-Down + Box Jump Overs (20)

30 Sit-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers*

*Option to use DB.

(No Measure)

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