9.04.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

B: Metcon (Weight)

E2MOM x 10 MINUTES

12 Double DB Deadlift 9 DB Hang Power Clean 6 DB Push Jerks

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

:30 Cardio Sprint

10 Burpee + Side Shuffle* 5 Hang Power Clean + Jerk

-Rest 1:00-

AMRAP x 5 MINUTES

:30 Cardio Sprint

10 Burpee + Side Shuffle

5 “No Row” DB Manmakers

-Rest 1:00-

AMRAP x 5 MINUTES :30 Cardio Sprint

10 Burpee + Side Shuffle 5 DB Swings

D: Metcon (No Measure)

3 SETS

20 DB Russian Twists 20 DB Plank Taps

-Rest as needed b/t sets-