12.18.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Floor Press + Max Sit-ups

B: Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 DB Renegade Row

MIN 2 – :45 Deadbugs

C: Metcon (Time)

2 SETS

ON A 8:00 CLOCK…

40 Box Step Ups

30 Single DB Push Press*

20 Push-Up to Pike

10 DB Hang Muscle Clean

Max Plank in Remaining Time

-Rest 2:00 b/t Sets-

*Hold DB Across Chest

D: Metcon (No Measure)

3 SETS

20 Slow Deadbugs

20 Bird Dogs

20 Hollow Rocks

-Rest as Needed b/t Sets