21 Days Challenge – 01/18/19

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 Press

Every 3 Minutes for 15 Minutes

5 KB Press/ side

10 Straddle Stance Rows (double)

5 Rounds

Sled Drag 100ft

Suitcase carry 100ft

10 Weighted Stepups

Metcon (No Measure)

Cool Down

Pull Aparts

Iron Cross Punchouts




Wrist on wall shoulder


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