29
Mar
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