5.14.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
2 Rounds:
2 Minutes – Easy Row
1 Minute – Moderate Row
:30 – Fast Row
—
3 Rounds:
10/10 Alternating Shoulder Taps
10 Ring Rows
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
Weightlifting
A: Push Press (4 Reps)
On The 2:00 x 6 Sets:
4 Push Press + 6/6 DB or KB Bent Over Rows
Metcon
B: Metcon (No Measure)
On the 0: 30/25 Cal Row
On the 3: 25/20 Cal Row
On the 5: 20/15 Cal Row
On the 7: 30/25 Cal Bike
On the 10: 25/20 Cal Bike
On the 12: 20/15 Cal Bike
On the 14: 30/25 Cal Row
On the 17: 25/20 Cal Row
On the 19: 20/15 Cal Row
To get the intended stimulus, each row should take roughly the below times:
30/25 Cal: 2:00 or Less
25/20 Cal: 1:30 or Less
20/15 Cal: 1:00 or Less
Adjust calories as needed to complete the work within the recommended times
—
WU: ~10 Minutes
A: ~15 Minutes
B: ~25 Minutes