Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES (:40 ON / :20 OFF)

MIN 1 – Up-Down + Scap Push-Up

MIN 2 – Alt. Samson Lunges

MIN 3 – Single DB Strict Press

MIN 4 – Up-Down + Step-Up

MIN 5 – Jumping Air Squats

MIN 6 – Single DB Push Press

MIN 7 – Up-Down + Box Jump

Strength

Metcon (Weight)

4 SETS

5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)

Week 2 of 9

Workout

“DEJA VU” (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)

MIN 2 – Rest

(Score is Total DB S2OH Reps)

KG DB: (22.5/15)|(15/10)
NOTE: New Benchmark

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Tricep Smash

(No Measure)

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