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21 Days Challenge – 01/21/19

CrossFit SoCo – 21-Day Challenge

Metcon (No Measure)

Warmup:

Spinal Wave to pike/ loaded beast

Add step to lunge sunrise reach

Scorpions

Rollovers

3 Rounds

Lunge/ backward

Bear Crawl/ Backward

10 Pull Aparts

10 Slow Shoulder Taps plus opp leg lift

Metcon (No Measure)

Day 1:

Skill: The KB Swing

10-8-6-4-2

Hike Swing (climb in weight)

3 Prone Box Jump

Low Crawl 50ft after each set

5 Rounds

100’ Sandbag Carry

10 Squat Thrust Deadlifts

Metcon (No Measure)

Cool Down

Hollow Rocks

NRU

Stretches

Shin Box

Crab Reach

Straddle Reach

3 Minutes Breathe Work

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