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