Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

Run 200m

Into..

1-2 ROUNDS

4/4 Samson Stretch

6/6 Step Ups

4 Inchworm

2 ROUNDS

4-6 Pike Push-Up*

6 Box Jumps

*Pike Push-Up can be done on the Floor or Feet On The Box. DB Press can also be Subbed for the Pike Push-Up.

Workout

Metcon (1 Rounds for reps)

EMOM x 30 MINUTES

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU

MIN 5 – Rest

(Score is Lowest Rounds + Reps)

Strict HSPU Option 1: Pike or Box Pike Push-Ups

Strict HSPU Option 2: DB Strict Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cool Down Walk (Nasal Breathing Only)

1:00 Lizard (R)

1:00 Lizard (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Forward Fold