CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

:60 Up Downs

6 Inchworms

6 Ground to Overhead

6 Upright Row – Each Side

:40 Push Up

4 Inchworms

4 Ground to Overhead

4 Upright Row – Each Side

:20 Burpees

2 Inchworms

2 Ground to Overhead

2 Upright Row – Each Side

A: Metcon (Time)

Every 3 Minutes x 7 Rounds:

12 DB Snatches or Odd-Object Ground to Overhead

6 Lateral Burpees Over Equipment

12 DB Push Press or Odd-Object Shoulder to Overhead

6 Reverse Burpees
Score = Slowest Round

B: Metcon (AMRAP – Reps)

3 Rounds:

:30 DB or Odd-Object Overhead Hold

:30 DB or Odd-Object Bent Over Row Hold

:30 Max DB or Odd-Object Swings

:30 Max Mountain Climbers

-Rest 1:00-

C: Metcon (No Measure)

Recovery:

1:00 Slow Walk

4:00 Stretching
https://youtu.be/F5fYrrC0mLI

Metcon

A: Metcon (Time)

For Time:

24/21 Calorie Bike, 24/21 Calorie Row

100′ Walking Lunge

21/18 Calorie Bike, 21/18 Calorie Row

100′ Walking Lunge

18/15 Calorie Bike, 18/15 Calorie Row

100′ Walking Lunge

15/12 Calorie Bike, 15/12 Calorie Row

100′ Walking Lunge

12/9 Calorie Bike, 12/9 Calorie Row