Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/8 Cal Row*

8 Cat/Cows

10 Russian Kettlebell Swings

:20 Tuck Hold

*Increasing Row paces ea RD. Start EZ and work your way up from there.

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

15/12 Cal Row*

20 Alt. Single Arm Russian KB Swing (35/26)|(26/16)

Max Alt. V-Ups in Time Remaining…

-No Extra Rest b/t Sets-

*Increase Row by 5/4 Cals each Set.

Set 1: 15/12

Set 2: 20/16

Set 3: 25/20

Set 4: 30/24

Set 5: 35/28

(Score is Total Reps of Alt. V-Ups)

KG KB: (16/12)|(12/7)

Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

1:00 EZ Row

12 Slow Arm Haulers

10 Alt. Bird Dogs

8/8 Side Plank Rotations

1:00 Child’s Pose

(No Measure)

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