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