12.04.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

B: Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – :25 Single DB Strict Press /:25 Single DB OH Hold

MIN 2 – :50 Single DB Hollow Flutter Kicks

MIN 3 – :25 Single DB Renegade Row (:25R/:25L)

MIN 4 – :50 Deadbugs

*Single DB Renegade Row = Push-Up

+ Row (R) for :25, then switch

C: Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Burpees

1:00 – DB Seesaw Bent Over Row

1:00 – :30 Single Arm DB Push Press

(R) / :30 Single Arm DB Push Press

(L)

-Rest 1:00 b/t Sets-

D: Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets