4.23.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

5 Sets – :20 On / :10 Off

A: Up/Down Dog Transitions

B: Scap Push Ups

A+B = 1 Set

A: Metcon (Weight)

On The 2:30 x 6 Sets:

A: 10 DB or Odd-Object Strict Press @1111

B: 5/5 Weighted Single Leg RDL @1111
Perform as a superset (A+B = 1 Set).

Complete strict press then immediately complete RDLs.

B: Metcon (No Measure)

2:00 Max Plank Hold

2:00 Max Wall Sit

2:00 Max DB or Odd-Object Shoulder to Overhead

2:00 Max Wall Sit

2:00 Max Plank Hold

C: Metcon (AMRAP – Reps)

EMOM 5:

:30 Push Ups + :20 Plank Hold
https://youtu.be/CUWPjT3ZieU

Metcon

A: Metcon (Time)

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttles