4.21.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
EMOM 5:
7 Push Ups into Max Mountain Climbers
A: Metcon (Weight)
On The 2:00 x 5 Sets:
5/5 DB Suitcase Lunges or Odd-Object Lunges
10 DB Power Cleans or Odd-Object Ground to Shoulder
Goal is to not put dumbbells or object down until set is over
A: Metcon (Weight)
On The 2:00 x 5 Sets:
5/5 DB Suitcase Lunges or Odd-Object Lunges
10 DB Power Cleans or Odd-Object Ground to Shoulder
Goal is to not put dumbbells or object down until set is over
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21-15-9
DB or Odd-Object Goblet Squat
9-9-9
DB Devils Press or Odd-Object Burpee + Ground to Overhead
*After each set 400m Run or 2:00 Movement*
Workout Flow:
Complete 21 Goblet Squats, 9 Devils Press, and 400m Run.
Then, 15 Goblet Squats, 9 Devils Press, and 400m Run.
Then, 9 Goblet Squats, 9 Devils Press, and 400m Run.
C: Metcon (No Measure)
Recovery:
1:00 Slow Walk
4:00 Stretch
https://youtu.be/2k3_b-TZAxo
Metcon
A: Metcon (Time)
For Time:
21-18-15-12-9:
Pull-ups
Sandbag Cleans (100/70)
Burpees