Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

ON A 9:00 RUNNING CLOCK…

LINE DRILLS

25’ High Knees

25’ Butt Kickers

25’ High Kicks

25’ Lateral Shuffle (L/R)

25’ High Skips

Into….

2-3 ROUNDS (Time Permitting)

200m Run @ Mod Pace

12 DBL DB Seesaw Row

30 Single Unders*

6/6 DB Goblet Split Squat

6 Hand Release Push-Ups

*Option to change to Double Unders on R2 + R3.

Workout

Metcon (Time)

FOR TIME

800m Run

100 Double Unders

30 DB Farmer Lunges (50/35)|(35/20)

15 DB Renegade Rows*

400m Run

75 Double Unders

20 DB Farmer Lunges

10 DB Renegade Rows

200m Run

50 Double Unders

10 DB Farmer Lunges

5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)

(Score is Time)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS

15-20 DB Flyes*

15-20 Close Grip DB Floor Press

*Perform on Floor

-Rest As Needed b/t Sets-

(No Measure)

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