19
May
5.19.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Thoracic Foam Roll: 1 Minute
Child’s Pose: 1 Minute
—
3 Rounds:
:30 Bike
10 Ring Rows
10 Step Ups
Gymnastics
A: Metcon (No Measure)
EMOM 12:
Minute 1 – 5-7 Strict Pull Ups or 7-10 Ring Rows
Minute 2 – :45 Bike @ Moderate Pace
Metcon
B: Metcon (Time)
3 Sets:
25/20 Cal Bike
15 Box Jumps 24/20″
12 Pull Ups
-Rest 1:00 Between Sets-
Cool Down
C: Metcon (No Measure)
2 Rounds:
1:30 Easy Bike
1:30 Alternating Scorpions
WU: ~10 Minutes
A: ~15 Minutes
B: ~20 Minutes
C: ~10 Minutes