Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

20 Row Strokes Legs and Back Only

:20 Hollow Hold

Into..

AMRAP x 5 MINUTES

10 Burpees

10 Cals Row (Build to goal pace)

10 Sit-Ups

Workout

“RICKY BOBBY” (Calories)

EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest

*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)
NOTE: New Benchmark.

Finisher

Metcon (No Measure)

2-3 SETS

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

Like this post0

Leave a reply

Your email address will not be published. Required fields are marked *

Go top