Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

1 ROUND (3:00 CAP)

25’ High Knees

25’ Butt Kickers

25’ High Skips

25’ Quick Skips

100m Run

Into…

AMRAP x 5 MINUTES

6 Samson Lunges

6/6 DB Arnold Press

6 Broad Jumps

6 Push-Up to Pike

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK

400m Run

20 Alt. DB Farmers Lunges (50/35)|(35/20)

Max Handstand Push-Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Reps)

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

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Post Workout Skill

Metcon (No Measure)

3 SETS

50′ Bear Crawl

8-12 Piked Wall or Box Shoulder Taps

:30 Wall Handstand Hold*

*Free Standing HS Hold Optional.

-Rest As Needed b/t Sets-

(No Measure)

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