5.21.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

—

Scorpions: 1 Minute – Side

Iron Crosses: 1 Minute – Side

—

EMOM 6:

Min 1 – :45 KB Deadlifts

Min 2 – :45 Up Downs

Min 3 – :45 Tuck Up

-Rest 1:00-

EMOM 6:

Min 1 – :45 Russian KB Swings

Min 2 – :45 Burpees

Min 3 – :45 Active Bar Hang
Tuck Up:

https://youtu.be/yoSvwoXyKEU

Metcon

A: Metcon (AMRAP – Rounds and Reps)

2 Rounds

AMRAP 9:

15 Plate Ground To Overhead 45/35

12 Burpees to Target

9 Toes to Bar / Hanging Knee Raises

-Rest 1:00 Between AMRAPs-

Accessory

B: Metcon (No Measure)

8 Sets:

:30 Alternating Shoulder Taps

:15 Rest

:30 Hollow Hold

:15 Rest
WU: ~25 Minutes

A: ~20 Minutes

B: ~15 Minutes