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