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11.21.2020

CrossFit SoCo – Home Workout

Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 20 Single DB Suitcase Box Step-Ups*

MIN 2 – 20 Sumo Squats

MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – DB Goblet Squats

-Rest :30-

1:00 – Hollow Hold, Squat Hold, or Wall Sit*

-Rest :30-

1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat**

-Rest 1:00 b/t Sets-

*Athlete Choice for Hold

**Hold DB Across Chest for All Three Movements

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