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-