11
May
5.11.20
CrossFit SoCo – Home Workout & Zoom
Home Workout
Metcon (No Measure)
Warm Up;
2 Rounds:
:30 High Knees
:30 Butt Kickers
EMOM 3:
20 Jumping Jacks + 20 Object Toe Taps
A: Metcon (AMRAP – Reps)
EMOM 12:
Min 1 – :45 Max Front Squat + Lunge
Min 2 – : 45 Max Glute Bridge Floor Press
Front Squat + Lunge:
1 Front Squat + 1 Right Lunge + 1 Left Lunge
Glute Bridge Floor Press:
Hold top of glute bridge while pressing
B: Metcon (3 Rounds for reps)
3 Rounds x AMRAP 5:
6 Up Downs
8/8 Shoulder Taps
5/5 Lunge + Press
-Rest :30-
Continue where you left off.
Lunge + Press:
1 Rep = 1 reverse lung into 1 overhead press
C: Metcon (AMRAP – Reps)
AMRAP 5:
Accumulate Max Time In A Plank
Front or Side