CrossFit SoCo – CrossFit WOD
Metcon (No Measure)
:30 Jumping Jacks
:30 Alternating Samson Stretch
:30 DB or Odd-Object Swings
:30 High Knees
A: Metcon (No Measure)
50 Slow DB or Odd-Object Floor Press
50 Slow DB or Odd-Object Bent Over Rows
Break up reps anyway you’d like.
Run an 8:00 clock and aim to finish around the 8:00 mark.
B: Metcon (AMRAP – Rounds and Reps)
15 DB or Odd-Object Romanian Deadlifts
15 DB Hang Clean & Jerk or Odd-Object Ground to Overhead
15 DB or Odd-Object Floor Press
2:00 Plank Hold
Accumulate as much time in a plank as possible within the 2:00 plank hold window then move on to 15 RDL.
Workout has two pieces (A&B).
If you’re short on time, complete ‘B’.
Class will go through a warm up, A, and B.
A: Metcon (AMRAP – Rounds and Reps)
25/18 Cal Bike
25 AbMat Sit-Ups
250′ Double KB Farmer’s Carry