19
Sep
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