18
May
5.18.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Couch Stretch: 1 Minute – Side
Pigeon Stretch: 1 Minute – Side
—
3 Sets:
15 Slow Air Squats
15 Good Mornings
:30 Hollow Hold
Weightlifting
A: Front Squat (3 Front Squats @2121)
On The 1:30 x 5 Sets:
3 Front Squats @2121
—
2sec down
1sec at the bottom
2sec up
1sec at the top
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15/12 Cal Row
:30 Plank
10 Front Squats
:30 Hollow Hold
Choose a front squat weight you can move very well for 10 unbroken reps
Cool Down
C: Metcon (No Measure)
1:30 Couch Stretch – Left
1:30 Couch Stretch – Right
3:00 Lower Body Foam Roll
WU: ~15 Minutes
A: ~15 Minutes
B: ~15 Minutes
C: ~10 Minutes