23
Feb
Competitor’s Class – 02/23/19
CrossFit SoCo – Competitor’s Program
Metcon (Weight)
Strict Press
5-3-3-2-2 @31×3 Tempo, rest 2 min b/t sets
Metcon (Weight)
Super Set (4 Sets)
1. Close Grip Bench Press
4 reps @22×2 tempo, rest 60 sec
2. Supinated Grip Bent Over Row
4 reps w/ control, rest 90 sec
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20/15 Cals Bike
15 Toes to Bar
10 HSPU
25′ Seated Sled Pull
Rest 5 Min
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
75 Double Unders
15 Push Ups
30′ Handstand Walk (30sec Handstand Hold)
100′ Heavy Farmers Carry
Metcon (No Measure)
15 Min working on a weakness or a movement that is coming in the open