CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

B: Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats

(Heels Elevated)

MIN 2 – Fast DB Goblet Squats

(Normal)

MIN 3 – :45 Squat Hold

C: Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian

Swing

1:00 – Double Unders

1:00 – DB “Double Squat”

Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead