CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

B: Metcon (Weight)

EVERY 3:00 x 4 SETS

10 Alt Single Arm DB Hang Snatch

10 Single DB Push Press*

*Hold DB across chest

C: Metcon (Weight)

EVERY 3:00 x 6 SETS

1:00 Cardio Choice

20 Alt Single DB Russian Swings*

Max Box Dips in Remaining Time

*Perform Single Arm DB Swing,

alternating arms for each swing option to use a KB or DB