4
Sep
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-