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