CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Up-Downs + Max Single DB

Strict Press

B: Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10/10 Half Kneeling Arnold Press

10 DB Bent Over Row

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

20 Single DB Floor Press

16 Weighted Sit-ups

10 Up-Down over DB

-Rest 1:00-

AMRAP x 7 MINUTES

20 Single DB Floor Press

16 Weighted Sit-ups

10 Up-Down over DB