CrossFit SoCo – Competitor’s

Warm-up

A: Metcon (No Measure)

Banded 3-Way Shoulder: 45 Seconds Each Direction

Banded Hamstring Stretch: 1 Minute Each Side

Banded Cross Body Stretch: 1 Minute Each Side

ACTIVATION

3-5 Rounds

5 Banded Pass Throughs

10 Calorie Machine

20 Banded Pull-Aparts

Directly Into…

3-5 Rounds

5 Ring Rows

10 Slow Air Squats

20 Second Front Plank

Metcon

A: Metcon (Time)

5 Rounds:

500m Row

8 Ring Muscle Ups

16 HSPU

24 Alternating Pistols
Time Cap: 35 Minutes

Accessory

B: Metcon (No Measure)

3 Giant Sets:

50′ Kettlebell Cross Body Carry (Left Arm Overhead)

50′ Kettlebell Cross Body Carry (Right Arm Overhead)

10 Dumbbell Side Plank Rotations (Left)

10 Dumbbell Side Plank Rotations (Right)

Max Effort Unbroken L-Sit Hold

Rest 2 Minutes Between Sets