CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

Warm Up:

10 Russian Single Arm Swings – Right

10 Russian Single Arm Swings – Left

10 Single DB or Odd-Object Deadlifts

A: Metcon (AMRAP – Reps)

6 Sets:

:30 DB Snatch or Odd-Object Ground to Overhead

:30 DB Push Press or Odd-Object Shoulder to Overhead

-Rest 1:00-
Hold overhead position for 1 second, every rep

B: Metcon (AMRAP – Reps)

5 Sets: (:45 On / :15 Off)

Max Double Unders or Penguin Taps

-Rest 1:00-

5 Sets: (:45 On / :15 Off)

Max DB Snatch or Odd-Object Ground to Overhead

-Rest 1:00-

5 Sets: (:45 On / :15 Off)

Max Up Down + Squat Jump

C: Metcon (No Measure)

3 Sets:

10/10 Toe Taps to Object

20 Alternating V-Ups

20 Hollow Rocks