5.4.20

4
May

5.4.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

3 Minute Row/Run

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:15 Hollow Hold

:15 Superman Hold

:30 Front Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

Weightlifting

A: Front Squat (3 Reps @21X1)

On The 1:30 x 5 Sets:

3 Front Squats @ 21X1

Metcon

B: Metcon (Time)

Complete at a steady pace

3 Rounds:

30/20 Cal Row

15 Pull Ups/Ring Rows

-Directly Into-

3 Rounds:

20/15 Cal Row

15 Thrusters 95/65
As we start using more than a dumbbell in our training and get back into the swing of training, take the load and intensity nice and steady.

The time to PR and push the pace in our workouts is coming!

Warm Up: ~15 Minutes

A: ~15 Minutes

B: ~20 Minutes