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