CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

3 Rounds:

:30 Samson Stretch

15 Glute Bridges

:30 Cossack Squats

15 Air Squats

Deck of Cards – Minimal Equipment (Time)

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit Ups

Hearts – Single Arm DB Snatches

Deck of Cards – No Equipment (Time)

Spades – Odd-Object Squat

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees
Video Brief:

Time Cap: 30 Minutes

Expected Time: 20-30 Minutes


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