9.19.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

B: Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :25 Max Glute Bridges / :25

Glute Bridge Hold

MIN 2 – :50 Max Air Squats

MIN 3 – :50 Max Slow DB Goblet

Squats

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10 DB Box Step-Ups

8 Burpee Squat Jumps

10 DB Box Step-Ups

8 Burpee Side Shuffle

10 DB Box Step-Ups

8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES

8 DB Box Step-Ups

6 Burpee Squat Jumps

8 DB Box Step-Ups

6 Burpee Side Shuffle

8 DB Box Step-Ups

6 Burpees Over DB