21 Days Challenge – 01/16/19

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: Goblet Squat

5 Sets

8 Goblet Squats with pause

5 Box Jumps

10 plank pull throughs

5 Rounds

In 2 Minutes

10 Loaded Beast Hike Swings

Metcon (No Measure)

Cool Down

Beast Holds, square walks


Saddle sit

Bar/ ring hang

3 Minutes Breathe Work


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