4/21/2020 Tuesday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City WOD for Tuesday, April 21st

Some single leg strength work regardless of having access to a gym or not. Enjoy!


CFSC At Home

8-12 Goblet RFESS ea leg



3:30 Work / 1:30 Rest

20 Goblet Squats

400m Run

Max Lateral Burpees Over DB



10 minutes Max Distance: Walk :60 / Run :60

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Tuesday, April 21st here:


8 RFESS (Front Rack) ea leg



- Check "At Home" WOD details for FR RFESS demo

- Warm-up to a solid 8 rep load per leg. 4 sets from there.

**Rest as needed between legs and sets

- Stay STABLE, last reps should not lose positioning

- Use weighted barbell in the front rack, or no weight if needed. Make sure you can mange the weight on BOTH legs

- For the Metcon, feel free to use barbell instead of DB/KB for the lateral burpees


CFSC “At Home” WOD

(details at link above!)

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