5.28.20

28
May

5.28.20

CrossFit SoCo – CrossFit WOD

Warm-up

A: Metcon (No Measure)

3 Minute Bike/Row



Couch Stretch: 1 Minute – Side

Lunge Hip Circles: 20 – Side



AMRAP 4:

30 Single Unders

10 Air Squats

5 Up Downs

-Rest 1:00-

AMRAP 4:

20 Double Unders

10 Jumping Air Squats

5 Burpees

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Front Squats 135/95

40 Double Unders

15 Up Downs

1:00 Wall Sit

40 Double Unders

15 Up Downs

1:00 Plank Hold

Cool Down

C: Metcon (No Measure)

3:00 Bike

3:00 Quad and Leg Foam Roll
WU: ~20 Minutes

A: ~30 Minutes

B: ~10 Minutes