Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-Up (No Measure)

EVERY 2:00 x 3 SETS

30 Single Unders**

5 Lunge + Lunge + Air Squat

5 Barbell Deadlifts

Mobility in Remainder of Time**

*Switch to Double Unders in Sets 2/3

**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats

Strength

Front Squat (4-2-2*)

*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.

(Score is Weight)

Week 7 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

30 Double Unders

5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Cool Down

Metcon (No Measure)

2 ROUNDS FOR RECOVERY

:45/:45 Groiner Stretch

1:00 Butterfly Stretch

1:30 EZ Cardio Choice

(No Measure)

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