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