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