7.13.20

13
Jul

7.13.20

CrossFit SoCo – Home Workout

Home Workout

Metcon (No Measure)

2:00 Movement

AMRAP x 3

10 Jumping Jacks 10 Alt. Lunges

10 Air Squats

10 Sit-Ups

A: Metcon (Weight)

5 Sets:

8 Single Arm DB Sumo DL High Pull (L)

8 Single Arm DB Push Press (L)

8 Single Arm DB Sumo DL High Pull (R)

8 Single Arm DB Push Press (R)

-Rest 1:00 Between Sets-

B: Metcon (AMRAP – Rounds and Reps)

3:00 Run/Stairs/Etc

Immediately into…

AMRAP x 10

10 Up Down + Side Shuffle*

10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

C: Metcon (AMRAP – Reps)

3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups