Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3 Inchworms + Push-Up

4 Scap Push-Up to Pike Position

5 Bootstrappers

Into…

AMRAP x 5 MINUTES

5 Up-Downs + Alt. Shoulder Tap

5/5 Single Arm Arnold Press

5 Jumping Air Squats

Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Wall/Box Hollow Body Hold

MIN 2 – Complete one of the below options…

Option 1:

3-5 Deficit Handstand Push-Ups

Or…

Option 2:

3-5 Handstand Negatives

Or…

Option 3:

3-5 Slow DB Strict Press (:03 Lower)

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Burpees

Immediately Into…

8 ROUNDS

5 Handstand Push-Ups*

7 Back Squats (115/75)|(75/55)

Immediately Into…

50 Burpees

(Score is Time)

KG BB: (52.5/35)|(35/25)

*Option for Strict Handstand Push-Ups.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Like this post0

Leave a reply

Your email address will not be published.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

Go top