5.23.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

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Puppy Pose: 1 Minute

https://youtu.be/GJmSVwsnQaI

Pigeon: 1 Minute – Side

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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

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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

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WU: ~15 Minutes

A: ~15 Minutes

B: ~25 Minutes