Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:20 Jumping Jacks

:20 Forward + Backward Legs Swings (:10 Each Leg)

:20 Crossbody Leg Swings (:10 Each Leg)

:20 Butt Kickers

:20 Good Mornings

:20 Glute Bridge Ups

Into…

AMRAP x 5 MINUTES

200m Run

10 Barbell RDL

10 Bird Dogs

Strength – All

Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift
)

(Score is Weight)

Workout – Performance

FOR TIME (Time)

800m Run

15 Deadlifts (275/185)

-Rest 2:00-

600m Run

20 Deadlifts (225/155)

-Rest 2:00-

400m Run

25 Deadlifts (185/135)

(Score is Time)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

Workout – Fitness

FOR TIME (Time)

800m Run

15 Deadlifts (185/135)

-Rest 2:00-

600m Run

20 Deadlifts (155/105)

-Rest 2:00-

400m Run

25 Deadlifts (135/95)

(Score is Time)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

Optional Cool Down – All

5-10 MINUTE FOAM ROLL (No Measure)

Options….

Quads

Glutes

Lats

Calves

(No Measure)

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