4.6.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

10 Jumping Jacks

5/5 Alt Lunges

10 Air Squats

10 Sit Ups

A: Metcon (No Measure)

EMOM 12:

Min. 1:

10 DB Power Cleans or Odd-Object Ground to Shoulder into Front Rack Hold

Minute 2:

5/5 DB or Odd-Object Suitcase Reverse Lunges into Suitcase Hold

Minute 3:

10 Push Ups into Plank Hold
After completing the 10 reps, you hold until the next minute starts.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10/10 Alternating Jumping Lunges

20 DB or Odd-Object Deadlifts

20 DB or Odd-Object Push Presses

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

20 Russian Twists

20 Hollow Rocks

20 Leg Lifts
Today’s workout has three pieces (A,B,C)

If you’re short on time, do ‘B’. Class will run through a warm up, A, B, and C.

Rest about 3-5 minutes between the three pieces.

https://youtu.be/ob7axlxluFk

Metcon

Metcon (5 Rounds for time)

On The 5:00 x 5 Rounds:

21/15 Cal Bike

15 Double DB Power Snatch 35/20

9 Thrusters 135/95