14
Feb
2.14.20
CrossFit SoCo – Competitor’s
A: Metcon (Weight)
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
B: Metcon (No Measure)
Fran
C: Metcon (No Measure)
3 Sets of 7:
Tempo Seated Good Mornings
3 Sets of 15:
Glute Bridges
Tempo: 3 seconds down, 1 second up
D: Metcon (No Measure)
15 Minute Recovery Bike
On the 3-6-9-12:
1 Minute of Handstand Walk Practice