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4.14.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

5 Sets (:20 On / :10 Off)

Movement 1: Jumping Jacks

Movement 2: Up-Downs
*Both Movements = 1 Set

A: Metcon (Weight)

4 Sets:

:30 Max DB or Odd-Object Floor Press – Right Side

:30 Max DB or Odd-Object Floor Press – Left Side

:30 Max DB or Odd-Object Bent Over Row – Right Side

:30 Max DB or Odd-Object Bent Over Row – Left Side

-Rest 1:00 Between Sets-

B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 8:

10 DB or Odd Object Swings – Russian

10 Burpees

10 DB or Odd-Object Bent Over Rows

-Rest 2:00-
https://youtu.be/Rv0qinKrA7A

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

10 Hang Power Cleans 135/95

30 Double Unders

10 Push Jerks 135/95

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