25
Jan
21 Days Challenge – 01/25/19
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 3
Skill: Snatch
Complex: 5 times
Snatch + Thruster x 3/ side
Renegade Row x 8/ side
4 sets
Loaded Cossack squat x 5/side
Kneeling halo x 10 alternating
4 sets
L sit tuck x :20
Alternating single arm swing x 20
3 Sets
Max Pushups
30 Pull Aparts