Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 SET (5:00 CAP)

7/7 DB Curl to Arnold Press

:20 DB Overhead Hold

12 Bird Dogs

10 Curtsey Lunges

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

3/3 DB Windmills (Athlete Choice, Light)

3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*

*3 Push-Ups w/ DB in the Right, then 3 in the Left.

(No Measure)

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)

1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into…

4 SETS FOR QUALITY

15 DB Floor Press (Athlete Choice, Mod-Heavy)

1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

(No Measure)