2
Oct
10.02.20
CrossFit SoCo – Home Workout
A: Metcon (No Measure)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
B: Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press /
:25 OH Hold
MIN 2 – :50 DB Flutter Kicks
C: Metcon (No Measure)
EMOM x 4 MINUTES
30 Double Unders + Max Plank
Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB
Push Press (R/L)
MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)
D: Metcon (No Measure)
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-