9.18.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

B: Metcon (AMRAP – Reps)

DOUBLE ALT. TABATA, :20 ON / :10

OFF*

MOVT 1 – DB Push Press

MOVT 2 – DB Renegade Row

*Alternate movements for 8

minutes total.

C: Metcon (AMRAP – Reps)

5 SETS (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mountain

Climbers

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

D: Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets