5.21.20

CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

Warm Up:

2:00 Run

AMRAP 3:

3/3 Single Arm Deadlifts

3/3 Single Arm Upright Row

3 Up Downs

3 Burpees

A: Metcon (Weight)

EMOM 12:

Min 1 – :50 Single DB or Odd-Object Upright Row

Min 2 – :50 Single DB or Odd-Object Press

Min 3 – :50 Single DB or Odd-Object Overhead Hold

B: Metcon (AMRAP – Reps)

5 Sets For Max Reps:

1:00 Max Single DB or Odd-Object Thruster

1:00 Max Single DB Alternating Snatch or Odd-Object Ground to Overhead

1:00 Rest

C: Metcon (No Measure)

1:00 Easy Walk

9:00 Mobility
https://youtu.be/qSChNZ2E9lw