21
May
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