Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row

12 Scap Push-Ups

12 DB Slides

Into…

1 ROUND

:45 Row

5 Double Push-Up Inchworms

5/5 DB Around The World

Into…

1-2 ROUNDS (Time Permitting)

:30 Row

10 Up Downs

10 Sit-Ups

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 4:00 RUNNING CLOCK…

300/250m Row

10 Up-Down Over Rower

20 DB Floor Press (50/35)|(35/20)

Max Sit-Ups in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

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

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

10/10 DB Around The Worlds

20 DB Crush Grip Curls

1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

Like this post0

Leave a reply

Your email address will not be published. Required fields are marked *

Go top