5.11.20

11
May

5.11.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

3 Minute Bike/Row



Couch Stretch: 1 Minute Per Side

Child’s Pose: 1 Minute



3 Rounds:

20 Single Unders – Increase Height Each Round

12 Empty Bar Deadlifts

9 Air Squats

6 Inchworms



Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

Weightlifting

A: Front Squat (4 Reps @ 21X1)

On The 1:30 x 6 Sets:

4 Front Squats @21X1

Metcon

B: Metcon (Time)

For Time:

21 Power Cleans 135/95

100 Double Unders/Singles

21 Push Jerks 135/95

Every Minute On The Minute (Starting at 0:00): 5 Wall Balls
Warmup Set 1

With Lighter Weights:

5 Power Clean and Jerks

10 Wall Balls

15 Double Unders

Warmup Set 2

With Workout Weights:

3 Power Clean and Jerks

5 Wall Balls

15 Double Unders



WU: ~20 Minutes

A: ~15 Minutes

B: ~20 Minutes