Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean + 10 Elbow Punches

8 Air Squats

Strength

Shoulder Press (7-5-5-3-3)

7-5-5-3-3

Strict Press*

(Score is Weight)

Workout

RUN IT BACK (Time)

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)