28
Apr
4.28.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
2 Rounds:
30 Mountain Climbers
:30 Plank Hold
-Into-
3 Rounds:
10 High Knees
10 DB Deadlifts
10 Bent Over Rows
A: Metcon (Weight)
On The 2:30 x 5 Sets:
10 DB Hang Power Cleans or Odd-Object Ground to Shoulder
10 DB or Odd-Object Goblet Squats @ 32X1
B: Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 5:
4/4 Single DB Power Clean or Ground to Shoulder
8 Deficit Push Ups
30 Double Unders or Penguin Taps
-Rest 1 Minute-
C: Metcon (No Measure)
2:00 Max Wall-Sit
1:00 Rest
2:00 Max Glute Bridge Hold
https://youtu.be/BXMNZG9TDow