7.4.20

4
Jul

7.4.20

CrossFit SoCo – Home Workout

Home Workout

Metcon (No Measure)

2:00 Cardio Choice

AMRAP 3:

10 Air Squats

7 DB Upright Rows

5 Push-ups

A: Metcon (Weight)

4 Sets:

10 Suitcase Lunge + Lunge to Curl*

10 Kang Squats

-Rest 1:00 b/t Sets-
*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

6 Walking Lunges

4 V-ups

2 DB Thrusters

*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.
R1 = 6-4-2

R2 = 12-8-4

R3 = 18-12-6…and so on…