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1.07.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Slow Deadbugs

5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES

10 Alt V-Ups

5 Plank to Push-Back*

1 Rep = Plank then drive hips back

to “frog” position with arms

extended and palms planted

C: Metcon (No Measure)

MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead

(Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or

Double)

*In each round, athletes should

choose (2) different cardio

choices.

D: Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Single DB Curls*

MIN 2 – :30 Single DB Press / :30

Single DB Overhead Hold

then…

*Hold DB at the waist by both

heads

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