3.29.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

Completed With a Dumbbell, Object, or Back Pack

Mobility (No Measure)

1. Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes

3. Child’s Pose: 1 Minute

4. Handstand Hold Stretch: Accumulate 1 Minute

5. Pigeon Pose: 2 Minutes Each Side

Metcon

Metcon (Time)

For Time:

10-20-30-40-50 Cal Bike

After Each Round:

10 Toes to Bar

100′ Walking Lunge