10.14.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches* – Rest 1:00 –

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

C: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES 1:00 Cardio Choice

20 Air Squats

20 V-Ups or Tuck-Ups

D: Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows