CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

B: Front Squat (EMOM 9 x 1 [email protected])

On The Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Pause

3 Seconds Up

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

C: Metcon (No Measure)

Class Stairmaster

D: Metcon (No Measure)

Accumulate Totals:

3:00 Sandbag Hold

2:00 Hollow Hold

1:00 Ring Dip Support


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