11.29.20

29
Nov

11.29.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

20 Deadbugs

20 Bird Dogs

-Rest 1:00-

AMRAP x 3 MINUTES

20 Deadbugs

20 Bird Dogs

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

1 DB Deficit Push-Up

2 DB Hang Power Clean

3 Burpees

*Each round, DB Deficit Push-Up

increases by 1, DB Hang Power

Clean increases by 2, Burpees

increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.