4.30.20

30
Apr

4.30.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

1:00 Single Unders or Penguin Taps

1:00 Reverse Lunges

1:00 Deadlifts

1:00 High Knees

1:00 Push Up

A: Metcon (Weight)

On The 2:30 x 5 Sets:

20 DB or Odd Object Swings – Eye Level

10 Renegade Rows

B: Metcon (Weight)

EMOM 5:

12-15 DB or Odd-Object Floor Presses

-Rest 1 Minute-

EMOM 5:

12-15 DB or Odd-Object Romanian Deadlift

C: Metcon (AMRAP – Reps)

On A 15:00 Clock:

Buy-In: 10 Rounds

100m Run or :30 Run

15 Air Squats

-In Remaining Time For Max Reps-

7 Hand Release Push Ups

5 Reverse Burpees
https://youtu.be/SjNALajjoP8