11.06.20

6
Nov

11.06.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

B: Metcon (Weight)

EMOM x 6 MINUTES*

:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES

:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs

**Starting in Elbow Plank, shift weight

onto Hands, then back to Elbows

C: Metcon (No Measure)

EMOM x 4 MINUTES

10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

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 Rest1:00 Hollow Hold