CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

20 Jumping Jacks + Max

Bodyweight Goodmornings

B: Metcon (Weight)

AMRAP x 10 MINUTES

12 DB Hang Power Cleans

10 DB Push Jerks

8 DB Front Squats

C: Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to

Press

MIN 2.- :45 Squat Jumps

MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to

Press

MIN 2 – :45 Squat Jumps

MIN 3 – :45 Double Unders

D: Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext