Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

IN 8:00 GET AS FAR AS YOU CAN…

200m Run

25’ Of the Following

High Knees

Butt Kickers

Skip for Height

High Kicks

200m Run

Into….

1-2 SETS

8 Scap Pull-Ups

8 Small Kip Swings

8 Banded Pull Aparts

1-2 SETS

8 Big Kip Swings

8 Banded Pull Downs

8/8 SA Ring Rows

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

*Drilling Options…

Beginner: Kipping Swings

Intermediate: Kipping Pull-Ups w/ Pause @ the top

Advanced: Butterfly

(No Measure)

Workout

“NICOLE” (AMRAP – Reps)

AMRAP x 20 MINUTES

400m Run

Max Unbroken Pull-Ups*

*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.

(Score is Reps)

NOTE — Option to perform with Strict Pull-Ups.

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Walk

5:00 Foam Roll Back

2:00 Bicep Smash

(No Measure)