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 – Reps)
Skill: Ring Row
EMOM x 15
1st – 10 Slow Ring Rows
2nd – 20 BW Russian Twists
3rd – 30 seconds of Burpees
Metcon (Time)
Skill: Pull Apart
3 Rounds
15 Slow Pull Aparts
20 Flutter Kicks
Metcon (No Measure)
Cool Down
Stretches
Elbow to Instep with Reach
Hamstring in Front
3 Min Breathe Work