21 Days Challenge – 01/14/19

CrossFit SoCo – 21-Day Challenge

Metcon (No Measure)

Warm Up

Lunge complex:

Front, turn to side, stand, other side, turn to front stand

Shoulder Circles

Leg Swings

Empty Hand Windmills

3 Rounds Guided

10 Reverse Lunges

10 Floor touch jumps

5 Reverse Burpees

Metcon (Weight)

Skill: KB Deadlift

5 sets

8 KB Deadlifts

Challenging set of pushups

10 Pull Aparts

In 8 Minutes, repeat nonstop

12 Squats (goblet or 1 arm rack 6/6)

10 Side Kick Throughs

Bear Crawl 50ft

Metcon (No Measure)

Cool Down

Knee to elbow + Scorpion


Lower Back with band

Hand Supported Cossack Lunge switches

3 Minutes Breathe work


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