Class WOD – 04/24/19

CrossFit SoCo – CrossFit WOD

1a: Sumo Deadlift (10 Reps x 5 Sets)

1b: DB Upright Row (10 Reps x 5 Sets)

Double DB, slow and controlled.

Metcon (AMRAP – Rounds and Reps)


12 Burpees Lateral Jump Over 24/20″

12 Heavy Russian KB Swings 70/53
Not for intensity but for load and quality

Metcon (No Measure)

Core Work (7 Min)

2 Sets

– 20sec Dead Bug w/ bands on feet, rest 10sec

– 20sec/Side Dead Bug w/ Foam Roller b/t Hand and opposite Knee, rest 10sec

– 20sec/side Dead BUg w/hand on opposite Knee, rest 1 min


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