5.27.20

27
May

5.27.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

3 Minute Bike/Row



Iron Cross: 1 Minute – Side

Scorpions: 1 Minute – Side

World’s Greatest Stretch: 1 Minute – Side



EMOM 9:

Min 1 – :45 Easy Row

Min 2 – :45 Russian KBS

Min 3 – :45 Plank Hold

Weightlifting

A: Deadlift (5 Reps @2121)

On The 2:00 x 5 Sets:

5 Deadlifts @ 2121



2sec down

1sec on the floor

2sec up

1sec at the top

Metcon

B: Metcon (Time)

3 Sets:

500m Row

25 Sit Ups

15 Deadlifts 155/105

Cool Down

C: Metcon (No Measure)

2:00 Foam Roll Posterior

1:00 Cobra Stretch

1:00 Pigeon – Side
WU: ~20 Min

A: ~15 Min

B: ~15 Min

C: ~10 Min