CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

10 DB Deadlifts

:30 Plank

:30 Run

A: Metcon (No Measure)

EMOM 12:

Minute 1:

12 DB Hang Power Cleans

Minute 2:

12 DB Shoulder to Overhead

Minute 3:

:45 Run/Up-Down/Stairs

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

400m Run

1 DB Complex

DB Complex:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press
Run Sub:

1:00 Jump Rope + 1:00 Up-Downs

C: Metcon (No Measure)

5 Sets:

:30 Flutter Kicks

:30 Superman Hold
Today’s workout has three pieces (A,B,&C).

Class will go through a warm up, A,B, and C.

https://youtu.be/gvnQ_ymN3Fc