WOD

Wednesday

By August 29, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


EMOM x 12 MINUTES
MIN 1 – :45 Single Unders
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – :45 Hollow Rocks
MIN 4 – :45 Groiners

Workout

Metcon (AMRAP – Rounds and Reps)


2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)


“TABATA”
8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold

*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)