Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS

30 Single Unders

20 Mountain Climbers

10 Plate Ground to OH

10 Alt. Tuck-Ups

Then…

Play a Game to finish off the Warm-Up!

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

40/30 Cal Bike

30 Sit-Ups

10/10 Single Leg Glute Bridge-Up*

10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)

50m Overhead Plate Walk

*Option to use DB.

**Pre-Murph Prep Day

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

(No Measure)

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