Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES (:45 ON / :15 OFF)

MIN 1 – Row EZ Pace → Row Mod Pace

MIN 2 – Cossack Squats → Bodyweight Lunges

MIN 3 – Tuck Hold → Sit-Ups

MIN 4 – Banded Pull Aparts → Banded Chest Fly

MIN 5 – Scap Push-Ups → Push-Ups

*Arrow means option to change movement in second round of warm-up

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 12 MINUTES*

20/15 Cal Row

20 Alt. DB Farmer’s Lunges (50/35)|(35/20)

20 Sit-Ups

20 DB Floor Press

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

2 SETS*

AMRAP x 14 MINUTES**

10 Alt. DB Farmer’s Lunges (50/35)|(35/20)

12 Sit-Ups

10 DB Floor Press

-Rest 2:00 b/t Sets-

*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.

**Pick up where you left off.

(Score is Total Cals)

KG DB: (22.5/15)|(15/10)