CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

AMRAP 5:

12 Jumping Jacks

6/6 Lunges

12 Glute Bridges

A: Metcon (AMRAP – Reps)

3 Sets For Max Reps:

1:00 Handstand/Pike/Plank Hold

1:00 Crossbody Mountain Climbers

1:00 Jumping Lunges

1:00 Rest

B: Metcon (AMRAP – Reps)

AMRAP 21:

10 Strict Pull-ups or Bent Over Rows

20 Alternating Shoulder Taps

30 Sit-ups

40 Lunges

-Every 3 Minutes Starting at 0:00, run 200m or 1:00-

C: Metcon (No Measure)

1:00 Slow Walk

4:00 Stretch
https://youtu.be/iVEbWQtqf5Q