4/22/2020 Wednesday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City At Home for April 22nd

Remember what CFSC looks like? When we can all come back in and play, be prepared for a little face lift.

WOD

CFSC At Home

Continuous clock, scored as total combined time

0-6

4 Rounds Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

+

6-12

800m Run

+

12-18

30-20-10

Alt SA DB Snatches

DB/KB RKBS

+

18-24

800m Run

+

24-30

4 Rounds Strict Cindy

EC

1 min Side Plank (sw @ :30)

1 min Farmer's Carry (DB/KB/Plate/Object - 1 in ea hand)

:30 Rest

x4

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Wednesday, April 22nd here:

WOD

Snatch + Hang Snatch + OHS

NOTES

- Spend your time warming up for this complex and take your time hitting it

- Go through this full complex 3 times with a LIGHT weight, 50% of your max or so. Start making your jumps from there.

- This is all "unbroken" without resetting between the Snatch + Hang Snatch

- Just like any other CrossFit Soda City lifting day, don't let it get sloppy

+

CFSC “At Home” WOD

(details at link above!)

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