CrossFit SoCo – Home Workout & Zoom
Home Workout
Metcon (No Measure)
Warm Up:
:30 Jumping Jacks
:30 Lateral Hops
-Directly Into-
AMRAP 4:
25′ Bear Crawl
15/15 Mountain Climbers
25′ Bear Crawl
30 High Knees
A: Metcon (Weight)
On The 2:00 x 7 Sets:
1:00 Run
10 Double DB Hang Clean & Jerks or Odd-Object Ground to Shoulder
B: Metcon (AMRAP – Reps)
AMRAP 3:
Max DB Devil Press or Burpee + Odd-Object Ground to Overhead
-Rest 1:00-
EMOM 12:
Min 1 – :50 Max Double Unders or Penguin Taps
Min 2 – :50 Max Up Downs
Min 3 – :50 Max Alternating V-Ups
-Rest 1:00-
AMRAP 3:
Max DB Devil Press or Burpee + Odd-Object Ground to Overhead
C: Metcon (No Measure)
3 Sets:
:30 Plank
:30 Side Plank – Left
:30 Side Plank – Right
:30 Plank
1:00 Rest
https://youtu.be/OW7rdzXIBOU