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4.17.20

CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

1:00 Max Burpees

-Rest :30-

1:00 Max Reverse Lunges

-Rest :30-

:30 Jumping Jacks

:30 Push Up to Down Dog

A: Metcon (No Measure)

3 Sets:

:30 Hollow Hold

:30 Crawl – Forward & Back

:30 Crawl – Left to Right

:30 Rest
Crawl can be bear, leopard, crab, etc.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

10-15 DB or Odd-Object Alt. Bicep Curls

10-15 DB or Odd-Object Tricep Extensions

-Rest 1:00-

AMRAP 8:

1:00 Run

10 Sit-Ups

10/10 Russian Twists

-Rest 1:00-

AMRAP 3:

10-15 DB or Odd-Object Alt. Bicep Curls

10-15 DB or Odd-Object Tricep Extensions
https://youtu.be/KvAvJJBeh58

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