Farmer’s Only

19
Mar

Farmer’s Only

CrossFit SoCo – CrossFit WOD

Metcon

A: Farmer’s Only (Time)

5 Rounds For Time:

10 Russian KB Swings

3 D/B Single Arm Farmer’s Carry

20/15 Cal Bike

Home Workout

Metcon (No Measure)

Warm Up:

2-3 Sets:

5 Inchworms

:30 Hollow Hold

:30 Arch Hold

5/5 Single Leg Glute Bridges

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 DB/KB Swings

B: Metcon (AMRAP – Rounds and Reps)

No Equipment

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges
Anything with weight can be used for the backpack.