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