CrossFit SoCo – CrossFit WOD

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Metcon (No Measure)

Warm Up:

5 Sets – :20 On / :10 Off

A: Up/Down Dog Transitions

B: Scap Push Ups

A+B = 1 Set

A: Metcon (Weight)

On The 2:30 x 6 Sets:

A: 10 DB or Odd-Object Strict Press @1111

B: 5/5 Weighted Single Leg RDL @1111
Perform as a superset (A+B = 1 Set).

Complete strict press then immediately complete RDLs.

B: Metcon (No Measure)

2:00 Max Plank Hold

2:00 Max Wall Sit

2:00 Max DB or Odd-Object Shoulder to Overhead

2:00 Max Wall Sit

2:00 Max Plank Hold

C: Metcon (AMRAP – Reps)


:30 Push Ups + :20 Plank Hold


A: Metcon (Time)

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttles


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