Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*

10 Banded Upright Rows → Band Pull-Aparts →  Kneeling Banded Pull-Downs

:45 EZ Cardio of Choice

*Can be banded.

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 7-10 Wide Grip Pull-Ups

MIN 2 – :45 Kneeling Banded Pull-Downs*

MIN 3 – :45 EZ Cardio Choice

*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Chest to Bar Pull-Ups

14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)

21 Sit-Ups

(Score is Rounds + Reps)

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