21 Days Challenge – 01/23/19

23
Jan

21 Days Challenge – 01/23/19

CrossFit SoCo – 21-Day Challenge

Metcon (No Measure)

Warmup:

Spinal Wave to pike/ loaded beast

Add step to lunge sunrise reach

Scorpions

Rollovers

3 Rounds

Lunge/ backward

Bear Crawl/ Backward

10 Pull Aparts

10 Slow Shoulder Taps plus opp leg lift

Metcon (No Measure)

Day 2:

Skill: Clean

6 Rounds

5 Cleans/ Arm

50 ft Bear Crawl/Ape

Skill: Battle Ropes

EMOM 5

Max Rope Slams in 30 seconds

EMOM 10

50 ft front rack/ suitcase carry (alternate)

Metcon (No Measure)

Cool Down/ Recovery

Frog Balance

Slack Line

Stretches

Lower Back

Cobra to pike

3 Minutes Breathe Work