12.23.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Push-Ups

10 Squat Rotations*

15 Air Squats

*From tall kneeling position, stay

low and step feet into the bottom

of a squat, then return to tall

kneeling position.

C: Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – Max Burpee w/ Extra

Push-Up*

MIN 2 – Max Alt Sit-Thrus

MIN 3 – Max Sit-Ups

MIN 4 – Max Effort Cardio

MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra

Push-Up / Jump Up to Clap

D: Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Max Hollow Flutter Kicks*

*Every time you break, perform :30

active squat hold.