5.12.20

12
May

5.12.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row



Thoracic Foam Roll: 2 Minutes

Wrist Stretches: 1 Minute – Side



3 Sets:

5 Inchworms

:30 Hollow Hold

10 Ring Rows

:30 Arch Hold

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10:

5-8 HSPU or Hand Release Push Ups
Goal is to maintain a consistent number of reps across all 10 sets

Metcon

B: Metcon (Time)

For Time:

15-12-9-6-3

Pull Ups

Burpees

*25/18 Cal Bike Before Each Set
Warm Up Set:

10/8 Cal Bike

6 Pull Ups

6 Burpees



If this is the first or second week back doing pull ups, switch to ring rows.



WU: ~15 Minutes

A: ~15 Minutes

B: ~20 Minutes