CrossFit SoCo – CrossFit WOD

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Metcon (No Measure)

Warm Up:


50 Single Unders or Line Hops into Max Lunges

Hip & Ankle Mobility

A: Metcon (Weight)

On The 1:30 x 6 Sets:

1 Weighted RFE Split Squat Complex


1 Unweighted RFE Split Squat Complex

1 Split Squat Complex:

7 Bottom Half Split Squats

7 Top Half Split Squats

7 Full Split Squats
First set is completed on one side then switch to the opposite for the next set. Total for 3 sets each side.

Weight and where to load are by choice.

1 Set = Two complexes (wtd & unweighted on same leg)

B: Metcon (AMRAP – Rounds and Reps)


40 Alt. Step Ups

40 Double Unders or Line Hops

40 Push Ups

40 Air Squats

40/40 Plank Shoulder Taps


A: Frank The Tank (3 Rounds for reps)

A1) AMRAP 5:

Buy-In: 50 Wall Balls

12 Deadlifts

12 Lateral Barbell Burpees

Rest 5 Minutes

A2) AMRAP 5:

Buy-In: 35 Wall Balls

9 Deadlifts

9 Lateral Barbell Burpees

Rest 5 Minutes

A3) AMRAP 5:

Buy-In: 20 Wall Balls

6 Deadlifts

6 Lateral Barbell Burpees


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