4.1.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

3 Sets:

30 Second Hollow Hold

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows
Set up your odd-object weight that would allow for at least 10+ unbroken reps.

Expected Time: 14-22 Minutes

Time Cap: 25 Minutes

Video Brief: https://youtu.be/HgB5wSSENUU

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Up