9
Oct
10.09.20
CrossFit SoCo – Home Workout
A: Metcon (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Glute Bridges
5/5 Single DB Deadlift
10 Sit-Ups
B: Metcon (Weight)
5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor
Press
20 Single DB Bent Over Rows
C: Metcon (AMRAP – Reps)
TABATA, 8 SETS EACH (:20 ON /
:10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to
Overhead
TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas-
D: Metcon (No Measure)
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold