4
Apr
4.4.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
EMOM 12:
Minute 1: 100m Jog
Minute 2: 5/5 Cossack Squats
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings – Chest High
Metcon (Time)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
Expected Time: 15-20 Minutes
Time Cap: 21 Minutes
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats
*Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses