5.15.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

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Squat Hold: 1 Minute

Spiderman Stretch: 1 Minute – Side

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3 Rounds:

:30 Push Up to Down Dog

:30 Russian KB Swings – Moderate Weight

:30 Good Morning

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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

Weightlifting

A: Back Squat (3 Reps @32X1)

On The 2:00 x 5 Sets:

3 Back Squats @32X1

Metcon

B: Metcon (Time)

On The 4:00 x 6 Rounds:

6 Burpee Box Jumps

9 Deadlifts 185/125

12/9 Cal Bike
Warm Up Set 1:

With Lighter Weight:

4 Burpee Box Jumps

6 Deadlifts

8 Cal Bike

Warm Up Set 2:

Workout Weight:

2 Burpee Box Jumps

4 Deadlifts

6 Cal Bike

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Get at least 1 minute of rest each round.

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WU: ~15 Minutes

A: ~15 Minutes

B: ~25 Minutes