CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

:30 Alternating Spidermans

:30 Shuttle Runs

:30 Mountain Climbers

:30 Shuttle Runs

:30 Up Downs

:30 Shuttle Runs

:30 Push-up to Down Dog

:30 Shuttle Runs

:30 Air Squats

:30 Shuttle Runs

:30 Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Gymnastics

A: Metcon (Time)

For Time:

30 Strict Handstand / Hand Release Push Ups

20/15 Cal Bike

20 Strict Handstand / Hand Release Push-ups

20/15 Cal Bike

10 Strict Handstand / Hand Release Push-ups

20/15 Cal Bike

Metcon

B: Metcon (Time)

For Time:

25/18 Cal Bike

10-12-16:

Deadlifts 185/125

Step Ups 24/20

50/35 Cal Bike

16-12-9:

Deadlifts 185/125

Step Ups

25/18 Cal Bike
Warm Up: ~15 Minutes

A: ~15 Minutes

B: ~20 Minutes