CrossFit SoCo – Competitor’s

Warm-up

A: Metcon (No Measure)

Banded Cross Body Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 45 Seconds Each Direction

ACTIVATION

For Quality

60 Second Bike

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

40 Second Bike

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

20 Second Bike

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

B: gooDTime – Ind. (Time)

5 Rounds:

15/12 Calorie Bike Erg

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

Accessory

C: Metcon (No Measure)

Not For Time:

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

-Directly Into-

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches
Strict Toes to Bar: Video

Reverse Crunches: Video