Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (3:00 Cap)

6 Alt. Groiners + Hamstring Stretch

6 Push-Up to Pike

6 Cat Cows

Into…

AMRAP x 5 MINUTES

5 DBL DB Strict Press*

5 DBL DB RDL

5 Up-Downs over DB

*At halfway switch to Push Press.

Strength

Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)

*Retest from week of 6/27/22.

(Score is Weight)

Workout

DIANE (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press
Last Seen: 11/22/21

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