5.8.20

8
May

5.8.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

3 Minute Bike/Row

8 Rounds

:20 Spiderman + Reach

:10 Mountain Climbers

8 Rounds

:20 Single Unders

:10 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

A: Back Squat (2 Reps @ 32X1)

On The 1:30 x 5 Sets:

2 Back Squats @ 32X1

3 Seconds Down

2 Second Hold At The Bottom

X Quick Up

1 Second At The Top

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Wall Balls 20/14

25 Double Unders

Accessory

C: Metcon (No Measure)

3 Sets For Quality:

9 Barbell RDL @ lightweight

:15-20 Ring Support Hold

21 Sit-Ups
Warm Up: ~15 Minutes

A: ~15 Minutes

B: ~10 Minutes

C: ~15 Minutes