5.7.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

50-40-30-20-10:

Seconds Jumping Jacks

Seconds Air Squats @11X1

Seconds Push Up to Down Dog

Accessory

A: Metcon (Weight)

3 Sets For Quality:

5 Bench Press

10 Banded Good Mornings

5 Bench Press

10/10 Russian Twists

Metcon

B: Metcon (Time)

3 Rounds:

15/10 Cal Row

1 Minute Front Plank

15/10 Cal Row

1 Minute Side Plank – Each Side

15/10 Cal Row

1 Minute Superman Hold
Warm Up: ~15 Minutes

A: ~15 Minutes

B: ~25 Minutes