15
May
5.15.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Squat Hold: 1 Minute
Spiderman Stretch: 1 Minute – Side
—
3 Rounds:
:30 Push Up to Down Dog
:30 Russian KB Swings – Moderate Weight
:30 Good Morning
—
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
—
Get at least 1 minute of rest each round.
—
WU: ~15 Minutes
A: ~15 Minutes
B: ~25 Minutes