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 @ 3331)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
C: Metcon (No Measure)
Class Outside The Box