Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

PIZZA GAME! This needs no set up, gets fun and get’s every one competitive. Every athlete gets their own Ab-Mat and this will be their “Pizza” to hold for the game. Athletes may only hold the Mat at the bottom with an open hand. Only one hand may be in contact with the Mat and no other part of the body may make contact (any other contact would be considered a “drop”). While holding their Mat athletes will try to knock other plays Mats out of their hands.

Set a timer for 2:00-3:00. This game is best played nonstop. When a Mat/Pizza gets knocked down the player is penalized with 3 Burpees + 6 Air Squats before they can re-enter the game. After the time we are going to move into a few rounds to progress athletes towards the movements in the AMRAP.

1 ROUND

5 Boot Strappers

10 Alt. Shoulder Taps

10 Alt. Bird Dog

10 Tuck Ups

1 ROUND

8 KB Deadlift

20 Mountain Climbers

8 Alt Quad Heel Tap

8 Frog Jumps

1 ROUND

6 Russian KBS

6 Air Squats

6 Up-Downs

6 Sit-Thru
**COACHES NOTE – We are using the final round to review the movements for the workout.

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

(No Measure)

Cool Down

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Foam Rolling or Flow Stretching

(No Measure)

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