16
May
5.16.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Down Dog: 30 Seconds
Scorpions: 30 Seconds – Side
—
2 Rounds:
:20 Hollow Rocks
10 Ring Rows
10 Empty Barbell Strict Press
10 Empty Barbell Thrusters
Metcon
A: Metcon (No Measure)
EMOM 12:
Minute 1: 6-12 Pull Ups
Minute 2: 12 Thrusters 95/65
B: Metcon (2 Rounds for time)
On The 0:00: 100/75 Cal Row
On The 10:00: 100/75 Cal Bike
Accessory
C: Metcon (No Measure)
3 Sets:
20 Barbell Bicep Curls
20 Banded Tricep Extensions
WU: ~10 Minutes
A: ~15 Minutes
B: ~20 Minutes
C: ~10 Minutes