5.30.20

30
May

5.30.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row



Couch Stretch: 1 Minute – Side

Pigeon Stretch: 1 Minute – Side



3 Rounds:

10 Med Ball Reverse Lunges

10 Med Ball Strict Press

10 Wall Balls

10 Cal Bike



Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squats

Weightlifting

A: Back Squat (5 Reps @ 2121)

On The 1:30 x 5 Sets:

5 Back Squats @ 2121



2sec down

1sec at the bottom

2sec up

1sec at the top

Metcon

B: Metcon (Time)

For Time:

40/30 Cal Bike

40 Wall Balls

40 Push Ups

40 Walking Lunges

20/15 Cal Bike

20 Wall Balls

20 Push Ups

20 Walking Lunges