Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Cat Cows

5/5 Moose Antlers

:20 Superman

10 Alt. Deadbug

10 Bodyweight Good Mornings

Into…

2-3 ROUNDS

7/5 Cal Bike

5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean*

*Perform all KB movements with one arm and then all KB movements with the other arm

Strength – All

EVERY 2:00 x 5 SETS* (Weight)

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

25/20 Cal Bike

12 Deadlifts (205/145)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (93/65)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Bike

12 Deadlifts (155/105)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

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