29
Apr
Class WOD – 04/29/19
CrossFit SoCo – CrossFit WOD
1a: Sumo Deadlift (8 Reps x 5 Sets)
1b: Weighted Pull-ups (5 reps x 5 sets)
Sumo Deadlift and Weighted Strict Pull ups are superset
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
8 BB RDL (Heavy)
10 SA Bent Over Rows (Heavy)
12 Russian Swings 70/50
Not for intensity but for load and quality
Metcon (No Measure)
Core Work (7 Min)
4 Sets
20 sec Dead Bug
20 sec Superman
20/20 Side Plank
20 sec rest