4.19.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

EMOM 5:

5 Burpees into Max Single Unders

A: Metcon (AMRAP – Reps)

AMRAP 3:

5/5 Cross Body Mountain Climbers

5 Push Ups

-Directly Into-

AMRAP 3:

Buy-In: 25/25 Cross Body Mountain Climbers

Max Push Ups In Remaining Time

B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 12:

14 DB or Odd-Object Deadlifts

1:00 Plank Hold

2:00 Movement (Run/Row/Stairs/Crawl)

-Rest 2:00-

C: Metcon (No Measure)

Puppy Pose: 2 Minutes

Frog Stretch: 3 Minutes

Pigeon Stretch: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Butterfly Stretch: 1 Minute

Pike Stretch: 1 Minute