CrossFit SoCo – CrossFit WOD


Metcon (No Measure)

3 Minute Row/Run


Inchworm to Push-ups

After Each Set:

:15 Hollow Hold

:15 Superman Hold

:30 Front Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats


A: Front Squat (3 Reps @21X1)

On The 1:30 x 5 Sets:

3 Front Squats @ 21X1


B: Metcon (Time)

Complete at a steady pace

3 Rounds:

30/20 Cal Row

15 Pull Ups/Ring Rows

-Directly Into-

3 Rounds:

20/15 Cal Row

15 Thrusters 95/65
As we start using more than a dumbbell in our training and get back into the swing of training, take the load and intensity nice and steady.

The time to PR and push the pace in our workouts is coming!

Warm Up: ~15 Minutes

A: ~15 Minutes

B: ~20 Minutes


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