CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

B: Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before

switching hands

C: Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

D: Metcon (No Measure)

3 SETS

15 Hollow Rocks

15 Supermans

-Rest as needed b/t sets-