CrossFit SoCo – CrossFit WOD

Home Workout

Metcon (No Measure)

Warm Up:

1:00 Easy Jog

20 Sit-Ups

40 Mountain Climbers

80 Single Unders or Line Hops

1:00 Easy Jog

A: Metcon (2 Rounds for reps)

2 Rounds:

AMRAP 4:

8 Glute Bridges

2 Inchworms

4/4 Alternating Reverse Lunges

-Rest 1:00-
Complete at a smooth and steady pace.

B: Metcon (AMRAP – Reps)

EMOM 12:

Minutes 1 & 2:

400m Run

Minute 3:

Max Burpees
Score = Total Burpees Completed

Goal: 8-15 Burpees Each Minute

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

200m Run

30 Double Unders or Lateral Line Hops

10 Up-Downs
Today’s workout has three pieces (A,B,and C).

Rest 3-5 minutes between each piece. Class will go through a warm up, A, B, and C.

https://youtu.be/96YRAnd_UGk

Weightlifting

A: Snatch (Build To A Heavy Single)

Metcon

B: Snake Bite (Time)

21-15-9:

Squat Snatch

Chest to Bar Pull-Ups