11.13.20

13
Nov

11.13.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 Jumping Jacks

:30 Bodyweight Goodmornings

B: Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

12/12 Single Leg DB Romanian

Deadlift

10 DB Deficit Push-Ups

C: Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :25 Burpees + Extra Push-Up/ :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :50 Burpees

MIN 2 – :50 Max Alt DB Snatches

D: Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-