CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

2 Rounds:

30 Mountain Climbers

:30 Plank Hold


3 Rounds:

10 High Knees

10 DB Deadlifts

10 Bent Over Rows

A: Metcon (Weight)

On The 2:30 x 5 Sets:

10 DB Hang Power Cleans or Odd-Object Ground to Shoulder

10 DB or Odd-Object Goblet Squats @ 32X1

B: Metcon (3 Rounds for reps)

3 Rounds:


4/4 Single DB Power Clean or Ground to Shoulder

8 Deficit Push Ups

30 Double Unders or Penguin Taps

-Rest 1 Minute-

C: Metcon (No Measure)

2:00 Max Wall-Sit

1:00 Rest

2:00 Max Glute Bridge Hold


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