3.24.20

24
Mar

3.24.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm-Up

EMOM 12:

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Metcon (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees
Video Brief: https://youtu.be/zK627OnAz1w

Score = Time

Metcon (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders
Score = Reps For Each Round