CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice into…

EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs

into…

EMOM x 2 MINUTES :30 Single Unders :30 Burpees

B: Metcon (Weight)

EMOM x 5 MINUTES

:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES

:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Slow Single DB Bent Oveer Row

MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

C: Metcon (Weight)

EVERY 3:00 x 6 SETS 12 Alt DB Up-Downs 12 Alt DB Hang Snatch