CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

EMOM 12:

Minute 1: 100m Jog

Minute 2: 5/5 Cossack Squats

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings – Chest High

Metcon (Time)

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats
Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Expected Time: 15-20 Minutes

Time Cap: 21 Minutes

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

*Snatches Change Arms Every Rep

*Overhead Squats Change Arms as Athlete Chooses


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