12.15.20

15
Dec

12.15.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Burpees

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 DB Deficit Push-Up

15 Single DB Bent Over Row*

20 Alt V-Ups

*:01 Pause at Sternum

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Deficit Push-Up

15 Single DB Bent Over Row*

20 Alt V-Ups

*:01 Pause at Sternum

C: Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Alt Single DB Devil’s Press

1:00 – DB Floor Press*

1:00 – Cardio Choice

-Rest 1:00 b/t Sets-

*Athlete Holds Two DBs