CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

B: Metcon (AMRAP – Reps)

6 SETS (:20 ON / :10 OFF)

MOVT 1 – Double Unders (or Jumping Jacks)

MOVT 2 – Max Lunges

C: Metcon (No Measure)

E2MOM x 10 MINUTES

1:00 Cardio Choice

16 Box Step Ups

Into…

E2MOM x 10 MINUTES

10 Burpees + Extra Push-up

Max Cardio in Remaining Time

D: Metcon (No Measure)

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Skull Crushers

*Break up in any order or in any

combination in sets/reps.