CrossFit SoCo – CrossFit WOD


Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

Wrist Stretches: 1 Minute – Side

2 Sets:

5 Inchworms

:30 Hollow Hold

10 Push Ups

:30 Arch Hold

3 Rounds:

8/8 Single Arm Strict Press

6/6 Single Arm Bent Over Row

4 Burpees


A: Shoulder Press (5 Reps @2121)

On The 1:30 x 5 Sets:

5 Reps @2121

2sec down

1sec in the front rack

2sec up

1sec at the top


B: Metcon (Time)

On The 3:00 x 4 Sets:

500m Row

12 Push Press
Score = Slowest Set Time

Choose a push press weight you can move well and complete the 12 reps in 2 sets or less

Cool Down

C: Metcon (No Measure)

1:00 Easy Walk

1:00 Child’s Pose

1:00 Couch Stretch – Left

1:00 Couch Stretch – Right

1:00 Child’s Pose
WU: ~15 Minutes

A: ~15 Minutes

B: ~15 Minutes

C: ~10 Minutes


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