CrossFit SoCo – CrossFit WOD


Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

Thoracic Foam Roll: 1 Minute

Shoulder to Floor: 1 Minute – Side

20 Glute Bridges

20 Arm Circles – Forward

20 Arm Circles – Backward

20 Step Ups

20 Scap Push Ups

:30 Empty Barbell Overhead Hold


A: Shoulder Press (5 Reps @2121)

On The 1:30 x 5 Sets:

5 Reps @2121

2sec down

1sec in front rack

2sec up

1sec at the top

If you did this last week, slightly increase weight


B: Metcon (Time)

3 Rounds:

20 Box Jumps

15 Cal Bike

10 Push Press
Choose a push press weight you can move well and complete the 10 reps in 2 sets or less. Reps come from the floor.

Cool Down

C: Metcon (No Measure)

:30 Active Hang

1:30 Foam Roll Upper Back

1:30 Foam Roll Legs
WU: ~10 Minutes

A: ~ 15 Minutes

B: ~ 15 Minutes

C: ~ 10 Minutes


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