21 Days Challenge – 01/11/19

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 – 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


Elbow to Instep with Reach

Hamstring in Front

3 Min Breathe Work


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