CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

10 Sit-Ups

10 Glute Bridges

10 Alt. Lunges

A: Metcon (No Measure)

EMOM 12:

Minute 1:

:45 DB Swings or Odd-Object Ground to Shoulder

Minute 2:

:45 DB or Odd-Object Front Rack Hold

Minute 3:

:45 Heel Taps To DB or Odd-Object
:45 Work / :15 Rest

B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 3:

:30 Shuttle Runs

30 Double Unders or Line Hops

-Rest 1:00-

–Then–

AMRAP 3:

:30 Shuttle Runs

10 DB Goblet Squats

-Rest 1:00-
Shuttle run should be about 10m.

C: Metcon (No Measure)

EMOM 5:

12 Weighted Sit-Ups
https://youtu.be/HcGvswmu2j4

Metcon

A: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here