7
May
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