CrossFit SoCo – Home Workout
A: Metcon (No Measure)
ON A 5:00 RUNNING CLOCK
2:00 Cardio Choice
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
B: Metcon (Weight)
4 SETS FOR QUALITY
12/12 Single DB Crossbody
Romanian Deadlifts
20 Alt Cossack Squats
-12:00 Time Cap
C: Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
D: Metcon (No Measure)
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-