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