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