4.27.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

2:00 Run

10/10 Reverse Lunges

10/10 Presses

10 Up Downs

A: Metcon (AMRAP – Reps)

Tabata Single Arm Shoulder to Overhead:

8 Rounds:

:20 Work

:10 Rest
Alternate arms after each round. :20 work on your right, :10 rest; then :20 work on your left.

B: Metcon (AMRAP – Reps)

EMOM 15:

Min 1 – :50 Thrusters

Min 2 – :50 Bus Drivers

Min 3 – :50 Bent Over Rows

Min 4 – :50 Straight Leg Sit-Ups

Min 5 – Rest

C: Metcon (AMRAP – Reps)

AMRAP 3:

20 Flutter Kicks – 4 Count

10 V-Ups

-Directly Into-

AMRAP 2:

Max Plank Hold
https://youtu.be/HgcSoZjEChc

Weightlifting

A: Back Squat (Build To A Challenging Set of 5)

Metcon

B: Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row