13
May
5.13.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Chest Openers: 1 Minute
Child’s Pose: 1 Minute
—
3 Sets:
10/10 Lateral Step Ups
15 Hanging Knee Raises
20 Air Squats
—
General Barbell Warm Up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 RDL
5 Front Squats
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 21:
21 Power Snatches 95/65
21 Step Ups
21 Overhead Squats 95/65
21 Toes to Bar / Hanging Knee Raises
Warm Up Set:
5 Power Snatches
5/5 Step Ups
5 Overhead Squats
5 T2B
Accessory
B: Metcon (Weight)
Not For Time:
15-13-11-9:
Romanian Deadlifts (RDL)
Bench Press
Use a weight you can do 15 reps unbroken with.
—
WU: ~15 Minutes
A: ~25 Minutes
B: ~15 Minutes