CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

200m Run

60 Penguin Taps

25/25 Mountain Climbers

40 Jumping Jacks

10/10 Russian Twists

A: Metcon (AMRAP – Reps)

3 Sets:

1:00 Tricep Extensions

1:00 Bent Over Rows

1:00 Calf Raises
Perform all movements with DB or Odd-Object

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

6 Up-Downs Over Object

4/4 DB Hang Snatches or Odd-Object Ground to Overhead

-Rest 1:30-

AMRAP 5:

5 Up-Downs Over Object

3/3 DB Hang Snatches or Odd-Object Ground to Overhead

-Rest 1:00-

AMRAP 4:

4 Up-Downs Over Object

2/2 DB Hang Snatches or Odd-Object Ground to Overhead

C: Metcon (No Measure)

AMRAP 5:

10/10 Shoulder Taps

15 Leg Raises

20 Deadbugs

Weightlifting

A: Power Clean (Build To A Heavy Triple)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders