14
Oct
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