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5.19.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row



Thoracic Foam Roll: 1 Minute

Child’s Pose: 1 Minute



3 Rounds:

:30 Bike

10 Ring Rows

10 Step Ups

Gymnastics

A: Metcon (No Measure)

EMOM 12:

Minute 1 – 5-7 Strict Pull Ups or 7-10 Ring Rows

Minute 2 – :45 Bike @ Moderate Pace

Metcon

B: Metcon (Time)

3 Sets:

25/20 Cal Bike

15 Box Jumps 24/20″

12 Pull Ups

-Rest 1:00 Between Sets-

Cool Down

C: Metcon (No Measure)

2 Rounds:

1:30 Easy Bike

1:30 Alternating Scorpions
WU: ~10 Minutes

A: ~15 Minutes

B: ~20 Minutes

C: ~10 Minutes

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