WOD

CrossFit SoCo – Home Workout A: Metcon (No Measure) 1:00 Cardio Choice into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE

CrossFit SoCo – Home Workout A: Metcon (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats

CrossFit SoCo – Home Workout A: Metcon (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain

CrossFit SoCo – CrossFit WOD Metcon A: Metcon (Time) Team Of 2 On The 5:00 x 6 Rounds: Partner A&B: 10 Synchro MB Sit Ups

CrossFit SoCo – Competitor’s WOD Metcon A: Metcon (No Measure) Team Ski Erg Relay B: Round Of Applause (Time) 4 Rounds: 15/12 Cal Bike 30

CrossFit SoCo – Home Workout A: Metcon (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x

CrossFit SoCo – CrossFit WOD Metcon A: X-Factor (Time) 5 Rounds For Time: 12 Box Jump Overs 24/20″ 9 Power Cleans 6 Bar Muscle Ups

CrossFit SoCo – Competitor’s WOD B: Metcon (No Measure) 3 Sets: B1: 8 Sumo Deadlifts B2: 12 RDL B3: 16 Weighted Hip Thrusts After Each

CrossFit SoCo – Home Workout A: Metcon (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups

CrossFit SoCo – CrossFit WOD Weightlifting A: 3-Position Power Snatch (Build To A Challenging Complex) 1 A/K + 1 B/K + 1 Floor Metcon B: