CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

25′ Knees to Chest

25′ Alt. Lunges

25′ Broad Jump

25′ Burpee Broad Jump

A: Metcon (No Measure)

5 Sets:

:30 Hollow Hold

:30 Plank

:30 Mountain Climbers

:30 Rest

B: Metcon (3 Rounds for reps)

3 Rounds For Max Reps:

1:00 Burpees

1:00 DB or Odd-Object Push Press

1:00 DB or Odd-Object Overhead Hold

1:00 Squat Hold

1:00 Rest

C: Metcon (AMRAP – Reps)

AMRAP 5:

Max Flutter Kicks

*Every time you break: 5 Push Ups*
https://youtu.be/KnTRrc4H2pM