CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

2-3 Sets

5 Inchworms

:30 Hollow Hold

10 Scap Pull Ups / 10 Scap Pushups

:30 Arch Hold

5 Air Squats with 3 sec. pause at the bottom

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Odd-Object Rows

15 Push Ups

15 Air Squat Hops
Score = Total Rounds + Reps

Video Brief: https://youtu.be/qv7R9ZJLgXE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

30 Double Unders
Score = Total Rounds + Reps

Metcon

Metcon (3 Rounds for reps)

3 Rounds For Total Reps:

3 Minute Cal Row

2 Minute Cal Bike

1 Minute AbMat Sit-ups

-Rest 2 Minutes Between Rounds-
Score = Total Reps Completed Each Round