13
Dec
12.13.19
CrossFit SoCo – Competitor’s
A: Metcon (No Measure)
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
B: Front Squat (EMOM 9 x 1 [email protected])
On The Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Pause
3 Seconds Up
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
C: Metcon (No Measure)
Class Stairmaster
D: Metcon (No Measure)
Accumulate Totals:
3:00 Sandbag Hold
2:00 Hollow Hold
1:00 Ring Dip Support