Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

200m Run @ Mod Pace

Into…

AMRAP x 5 MINUTES

5 Slam Ball Narrow Stance Front Squats

5 Slam Ball Ground to Overhead

5 Jumping Pull-Ups

5 V-Ups

Into…

200m Run @ Hard Pace

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Bar Muscle-Up Practice*

MIN 2 – :40 Pistol Practice**

MIN 3 – EZ Row

(No Measure)

*Bar Muscle-Up Options:

3 Dynamic Kip Swings + 2 Hips to Rig

2-3 Jumping Bar Muscle-Ups

1-2 Bar Muscle-Ups

**Pistol Options:

Narrow Stance Squats

Alt. Single Leg Rig Assisted Pistols

Alt. Heel Elevated Pistols

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

10 ROUNDS

4 Bar Muscle-Ups

6 Alt. Pistols

8 Slam Balls (30/20)|(20/10)

Immediately Into…

800m Run

(Score is Time)

KG SB: (15/10)|(10/5)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats

Pistol Option 2: Alt. Heel Elevated Pistols