21 Days Challenge – 01/09/19

CrossFit SoCo – 21-Day Challenge

Metcon (No Measure)

Warm Up

Lunge stretch Complex

Reach Throughs

Body Twists

Arm Circles

Neck Rotations

3 Rounds guided for Skills

Air Squats

Shoulder Taps/ Push Ups

Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

Skill: Bear Crawl

With a Partner

3 Minutes:

A. Hold Plank

B. Lunges across room, Jog Back

Rest 2 Min

3 Minutes:

A. Hold Plank

B. Bear Crawl Across Room, Jog Back

Rest 2 Min

3 Minutes:

A. Hold Wall Sit

B. Carries 1 KB Across Room and


Metcon (No Measure)

Cool Down

3 Min Bike


Cobra to Pike

Wrist on Floor

Sit and Reach


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