14
Apr
4.14.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
5 Sets (:20 On / :10 Off)
Movement 1: Jumping Jacks
Movement 2: Up-Downs
*Both Movements = 1 Set
A: Metcon (Weight)
4 Sets:
:30 Max DB or Odd-Object Floor Press – Right Side
:30 Max DB or Odd-Object Floor Press – Left Side
:30 Max DB or Odd-Object Bent Over Row – Right Side
:30 Max DB or Odd-Object Bent Over Row – Left Side
-Rest 1:00 Between Sets-
B: Metcon (AMRAP – Rounds and Reps)
2 Rounds:
AMRAP 8:
10 DB or Odd Object Swings – Russian
10 Burpees
10 DB or Odd-Object Bent Over Rows
-Rest 2:00-
https://youtu.be/Rv0qinKrA7A
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double Unders
10 Hang Power Cleans 135/95
30 Double Unders
10 Push Jerks 135/95