27
Apr
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