5.9.20
CrossFit SoCo – CrossFit WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike/Row
:30 Of Each
Alternating Step Ups
Inchworms
Lateral Step Ups
Plank Hold
Air Squats
Push Ups
:40 Of Each
Hollow Hold
Arch Hold
:20 Of Each
Scap Pull Ups
Strict Toes to Bar
Barbell Warm Up:
5 Snatch Grip Deadlifts
5 Snatch Grip Behind The Neck Push Press
5 Snatch Behind The Neck Thrusters
—
3 Hang Power Snatches
6 Power Snatches
Gymnastics
A: Metcon (Time)
For Time:
10 Box Jumps
2 Wall Walks
8 Box Jumps
4 Wall Walks
6 Box Jumps
6 Walk Walks
4 Box Jumps
8 Wall Walks
2 Box Jumps
10 Wall Walks
Scale Modification:
5 Box Jumps
1 Wall Walk
4 Box Jumps
2 Wall Walks
3 Box Jumps
3 Wall Walks
2 Box Jumps
4 Wall Walks
1 Box Jump
5 Wall Walks
Metcon
B: Metcon (Time)
10 Rounds For Time:
12/9 Cal Bike
1 Power Snatch 135/95
3 Strict Pull Ups
5 Toes to Bar
WU: ~15 Minutes
A: ~15 Minutes
B: ~25 Minutes