CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

B: Metcon (AMRAP – Reps)

4 SETS

AMRAP x 2 MINUTES

Max Reps of…

SETS 1 & 3 = “Strict” Burpees*

SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump**

*1 Strict Burpee = Step Back to

Plank + Push-Up + Step Up to Stand + 6″ Jump

**1 Rep = All 3 Movements Combined

-No Rest b/t Sets-

C: Metcon (No Measure)

3 SETS

:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Cardio Choice

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Cardio Choice

-Rest 1:00 b/t Sets-

*From Plank, jump feet up to

bottom of the squat. Hands remain

on ground the entire time.