CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

B: Metcon (Weight)

E2MOM x 10 MINUTES

10 DB Hang Power Cleans

10 DB Goodmornings

C: Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – Double DB Deadlift

MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – Double DB Russian Swings

MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES

MIN 1 – Double DB Hang Clean + Overhead

MIN 2 – Cardio (SPRINT)

D: Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)