4.15.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
EMOM 5:
50 Single Unders or Line Hops into Max Lunges
Hip & Ankle Mobility
A: Metcon (Weight)
On The 1:30 x 6 Sets:
1 Weighted RFE Split Squat Complex
+
1 Unweighted RFE Split Squat Complex
1 Split Squat Complex:
7 Bottom Half Split Squats
7 Top Half Split Squats
7 Full Split Squats
First set is completed on one side then switch to the opposite for the next set. Total for 3 sets each side.
Weight and where to load are by choice.
1 Set = Two complexes (wtd & unweighted on same leg)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Alt. Step Ups
40 Double Unders or Line Hops
40 Push Ups
40 Air Squats
40/40 Plank Shoulder Taps
https://youtu.be/6YxcIPkk0ss
Metcon
A: Frank The Tank (3 Rounds for reps)
A1) AMRAP 5:
Buy-In: 50 Wall Balls
12 Deadlifts
12 Lateral Barbell Burpees
Rest 5 Minutes
A2) AMRAP 5:
Buy-In: 35 Wall Balls
9 Deadlifts
9 Lateral Barbell Burpees
Rest 5 Minutes
A3) AMRAP 5:
Buy-In: 20 Wall Balls
6 Deadlifts
6 Lateral Barbell Burpees