8.14.20

14
Aug

8.14.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

B: Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

6/6 Staggered Stance DB Deadlift

8 DB Bent Over Rows

10 Single or Double DB Strict

Press*

*If single, hold across chest with

both heads of DB in hands.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

– Rest 1:00 –

EMOM x 5 MINUTES

:45 Cardio @ Hard Pace

-Rest 1:00-

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

D: Metcon (No Measure)

ALTERNATING TABATA (:20 ON /

:10 OFF)

MVMT 1 – Bicep Curls

MVMT 2 – Tricep Extension