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1.06.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Up-Downs + Max Good

Mornings

B: Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

12 DB Pull Overs

12 Close Grip DB Bench Press

C: Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 DB Suitcase Lunges

15 DB Renegade Rows*

20 DB Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 DB Suitcase Lunges

25 DB Renegade Rows

30 DB Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up

+ 1 Row L + 1 Row R

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