CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

1:00 Run

10 Air Squats

5/5 Alt. Reverse Lunges

A: Metcon (No Measure)

EMOM 5:

10/10 Mountain Climbers

10 Push-Ups

Max Plank in Remaining Time

B: Metcon (AMRAP – Reps)

EMOM 8:

Minute 1 – :45 Max Burpees

Minute 2: :45 Max Lunges

-Rest 2:00-

EMOM 8:

Minute 1 – :45 Max Double Unders or Penguin Taps

Minute 2 – :45 Max DB or Odd-Object Swings – Eye Level

-Rest 2:00-

EMOM 8:

Minute 1 – :45 Max Burpees

Minute 2 – :45 Max Hollow Hold
https://youtu.be/pq3RLLG9gRw

Metcon

A: Metcon (Time)

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

2,000 Meter Row

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14