23
Apr
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