4.20.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
2 Rounds:
AMRAP 2:
20 Jumping Jacks
10 Air Squats
5 Up-Downs
-Rest 1:00-
A: Metcon (AMRAP – Reps)
EMOM 5:
:30 Max DB or Odd-Object Floor Presses
:30 Max Glute Bridge Hold
-Rest 2:00-
EMOM 5:
:30 Max Single DB or Odd-Object Curls
:30 DB or Odd-Object Overhead Hold
B: Metcon (AMRAP – Rounds and Reps)
2 Rounds:
AMRAP 7:
5/5 DB Hang Snatch or Odd-Object Ground to Overhead
5/5 DB or Odd-Object Shoulder to Overhead
10 Squat Jumps
-Rest 1:00-
C: Metcon (No Measure)
2 Sets:
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridge – Left
:30 Single Leg Glute Bridge – Right
-Rest 1:00-
https://youtu.be/RSr5Ui9L-cQ
Metcon
A: Metcon (Calories)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining