CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

B: Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

8 DB Deficit Push-Ups

6 DB Hang Power Cleans 4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

C: Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :45 Cardio Choice (Moderate)

MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :45 Cardio Choice (Sprint)

MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

D: Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions 15 Supermans

-Rest as needed b/t sets-