CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

2 Sets:

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

2 Sets:

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
For your odd-object, pick a weight that you can complete the 30 alternating lunges in one unbroken set.

Video Brief: https://youtu.be/PpmaxhSjygA

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

Weightlifting

A: Shoulder Press (Build To A Heavy Single)

B: Push Press (Build To A Heavy Single)

Metcon

C: Metcon (Time)

For Time:

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)