2
May
5.2.20
CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
2 Rounds:
1:00 Run
1:00 Inchworms
:30 Up Downs
A: Metcon (3 Rounds for reps)
AMRAP 12:
600m Run or 3:00 Run
30 Sit Ups
30 DB or Odd-Object Deadlifts
30 Up Downs Over Object
-Rest 2 Minutes-
AMRAP 10:
400m Run or 2:00 Run
20 Sit Ups
20 DB or Odd-Object Deadlifts
20 Up Downs Over Object
-Rest 2 Minutes-
AMRAP 8:
200m Run or 1:00 Run
10 Sit Ups
10 DB or Odd-Object Deadlifts
10 Up Downs Over Object
600m Run Sub:
1:00 Plank + 1:00 Step Ups + 1:00 Jumping Jacks
400m Run Sub:
1:00 Step Ups + 1:00 Jumping Jacks
200m Run Sub:
1:00 Jumping Jacks
B: Metcon (No Measure)
EMOM 5:
5/5 DB Plank Slides + Max Plank Hold
https://youtu.be/-3bA332tWjU