Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

400m Run

Into…

3 ROUNDS*

10 Good Mornings (option to hold KB) → KB DL → RKBS

10 Inch Worms → Up-Downs → Burpees

10 Knee Push Ups → Push-ups → Hand Release Push-Ups

*Arrows denote movement change from round to round.

Strength – Performance & Fitness

Deadlift (8-8-8-8*)

*Start Light and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME

30 Russian KB Swing (70/53)

25 Burpees to Target

20 Hand Release Push-Ups

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME

30 Russian KB Swing (53/35)

25 Burpees to Target

20 Push-Ups*

*Hand Release Optional

(Score is Time)

KG KB: (24/16)

Optional Cool Down

Performance & Fitness (No Measure)

FOR RECOVERY

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Stradled Stretch

(No Measure)

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