23
May
5.23.20
CrossFit SoCo – CrossFit WOD
Warm-up
Metcon (No Measure)
Warm Up:
3 Minute Bike/Row
—
Puppy Pose: 1 Minute
https://youtu.be/GJmSVwsnQaI
Pigeon: 1 Minute – Side
—
3 Rounds:
50 Single Unders
50 Mountain Climbers
6/6 Reverse Lunges
12 Good Mornings
12 Air Squats
Weightlifting
A: Deadlift (5 Reps @2121)
On The 1:30 x 5 Sets:
5 Deadlifts @ 2121
—
2sec down
1sec on the floor
2sec up
1sec at the top
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
500m Row
40 Double Unders
30 Step Ups 20″
20 Wall Balls
10 Deadlifts
3-5 Wall Walks
Choose a deadlift weight you can move well and can complete the 10 reps in 2 sets or less
—
WU: ~15 Minutes
A: ~15 Minutes
B: ~25 Minutes