Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 MOBILITY ROUND

10 Cat Cows

20 Alt. Shoulder Taps

10/10 Lateral Monster Walks

10 Alt. Cossack Squats

5 Push-Up to Pike w/ Pause in Pike

Into…

2 ROUNDS

10 Alt. SL Med Ball RDL

10 Med Ball Front Squats

10 Med Ball Push Press

10 Sumo Good Morning

Strength – All

Sumo Deadlift (ON A 16:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Sumo Deadlift

)

(Score is Weight)

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

8 Sumo Deadlifts (185/135)

16 Wall Balls (20/14)

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

8 Sumo Deadlifts (135/95)

16 Wall Balls (14/10)

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

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