3.28.20

28
Mar

3.28.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

3 Sets:

1 Minute Jog In Place or Outside

10 DB/Object Swings – Eye Level

15 AbMat Sit Ups

20 Air Squats

Metcon (6 Rounds for time)

No Equipment:

On The 5:00 x 6 Rounds:

Wearing Back Pack

15 Push Ups

15 Reverse Lunges

400m Run
Video Brief: https://youtu.be/Hj8drR0WrNE

If you can’t get outside to run, change the workout to:

On The 3:00 x 7 Rounds:

15 Push Ups

15 Reverse Lunges

15 Tuck Jumps

Score = Time For Each Round

Metcon (6 Rounds for time)

On The 5:00 x 6 Rounds:

5/5 Alternating DB Clean & Jerks

400m Run

100m Single Arm DB Farmer Carry
Score = Time For Each Round

Metcon

Metcon (Time)

3 Rounds For Time:

25 Power Snatches 75/55

10 Power Clean & Jerks *

1000m Row

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135