Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

10m LINE DRILLS (4:00 Cap)

High Knees

Butt Kickers

High Skip

High Knee (Right Leg Only)

High Knee (Left Leg Only)

Carioca (Down and Back)

Broad Jumps

100m Run

Into…

2 ROUNDS

10 Step-Ups

10 Lunges

10 WB Push Press*

*Round 2 perform WB Front Squat

Workout

Metcon (Time)

FOR TIME*

1 Mile Run

100 Box Jumps (24/20)

80 Wall Balls (20/14)|(14/10)

60 Alt. DB Suitcase Lunges (50/35)|(35/20)

*Partition as needed to complete all the work.

(Score is Time)

KG WB: (9/6)|(6/5)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Smash

2:30 Plantar Smash

(No Measure)

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