Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

30 Crossbody Mountain Climbers

10 Sumo Stance Good Mornings

10 Alt. KB Deadlift

10 Deadbugs

5 Cat Cows

Into…

ROWING SPECIFIC WARM-UP

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing (Slight bend in knee + heels down)

MIN 4 – Full Slide Rowing (SPM b/t 22-26)

MIN 5 – Full Slide Rowing (SPM b/t 24-28)

MIN 6 – Full Slide Rowing (SPM b/t 26-30+)

Workout

Metcon (Time)

FOR TIME

24-21-18-15-12-9-6*

Cal Row

Kettlebell Swings (53/35)|(35/26)**

*Alt. Cals: 21-18-15-12-9-6-4

**Option for Heavier KB (American Swing)

(Score is Time)

KG KB: (24/16)|(16/12)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Plank Rotations

-Rest :30-

1:00 Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

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