Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES

MIN 1 – :45 EZ-MOD Bike

MIN 2 – 5 Scap Push-ups + 5 Push-Ups

MIN 3 – 6/6 SA Ring Row*

MIN 4 – 6-10 Hanging Knee Raises

MIN 5 – 3 Rope Lay Downs and Stand-Ups
Coach’s Note: Depending on Rope and Ring availability, half of the athletes do MIN 3 on SA Ring Row and have the other half on the Rope Lay Down and Stand-Ups. Then Vice Versa on MIN 5.

Workout

“POT O’ GOLD” (Time)

FOR TIME

25 Burpees

25/20 Cal Bike

5 Rope Climbs

25 DB Push Press (50/35)|(35/20)

25 DB Floor Press

50/40 Cal Bike

25 DB Floor Press

25 DB Push Press

5 Rope Climbs

25/20 Cal Bike

25 Burpees

(Score is Time)

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

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