5.13.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

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Chest Openers: 1 Minute

Child’s Pose: 1 Minute

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3 Sets:

10/10 Lateral Step Ups

15 Hanging Knee Raises

20 Air Squats

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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.

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WU: ~15 Minutes

A: ~25 Minutes

B: ~15 Minutes