CrossFit SoCo – CrossFit WOD
Home Workout
Metcon (No Measure)
Warm Up:
AMRAP 5:
5/5 Samson Stretch
10/10 Alt. Leg Swings
5/5 Knee to Chest
10/10 Alt. Leg Swings
10 Air Squats
A: Metcon (Weight)
2 Rounds:
EMOM 4:
15 Goblet Front Squats
-Rest 1:00-
-Then-
2:00 Max Wall Sit
-Rest 1:00-
B: Metcon (AMRAP – Reps)
EMOM 14:
Minute 1:
Max DB or Odd-Object Thrusters
Minute 2:
Max Double Unders or Line Hops
B: Metcon (AMRAP – Reps)
EMOM 14:
Minute 1:
Max DB or Odd-Object Thrusters
Minute 2:
Max Double Unders or Line Hops
C: Metcon (No Measure)
5 Sets:
:50 Glute Bridge Hold
:10 Rest
https://youtu.be/XQGZdpbTnGI