Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

DYNAMIC RUNNING WARM-UP

100m Run

50’ High Kicks + 50’ Cherry Pickers

50’ Knee Hugs + 50’ Heel Grabs

50’ Figure 4 Stretch + 50’ Side Lunges

Into…

100m Run

50’ High Knees + 50’ Butt Kickers

100’ Skip

50’ High Skips + 50’ Long Skips

Into…

100m Run

50’ Right Side Shuffle + 50’ Left Side Shuffle

50’ Right Side Karaoke + 50’ Left Side Karaoke

50’ Bear Crawl + 50’ Crab Walk

Quick Rest Then Complete…

SPECIFIC WARM-UP

2-3 SETS

10 Jumping Jack Toe Touches

10 Alt. Dead Bugs

5 Scap Pull-Ups

5 Kip Swings

5 Hanging Knee Raises*

*Toes to Something or Toes to Bar in Round 2/3

Workout – Performance

3 SETS (Time)

400m Run

20 Toes to Bar

200m Run

10 Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Workout – Fitness

3 SETS (Time)

400m Run

20 Toes to Something

200m Run

10 Toes to Something

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Finisher – All

3 SETS* (No Measure)

15 Slow DB Shrugs

15 Single DB Pull-Over**

15 DB Bent Over Rows

*Use the same Moderate Weight for All Movements

**Supported on Bench or Med Ball

-Rest As Needed b/t Sets-

(No Measure)

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