CrossFit SoCo – CrossFit WOD

Gymnastics

A: Metcon (No Measure)

EMOM 12:

Min 1 – :40 Box Jumps / Step Ups

Min 2 – :40 Russian Twists

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Sit-Ups

20 Alternating Lunges

10 Box/Bench Dips

5 Box Jumps
7:00AM Class:

Warm Up:

3 Minute Bike/Row

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Alternating Scorpions: 1 Minute – Side

Alternating Iron Crosses: 1 Minute – Side

Child’s Pose: 1 Minute

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2 Rounds:

12 Step Ups

10 Push Ups

8 Straight Leg Sit Ups

6 Bench/Box Dips