CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

AMRAP 5:

:30 High Knees

:30 Single Unders

:30 Up Downs

A: Metcon (Weight)

On The 2:00 x 6 Sets:

10 DB or Odd-Object Floor Press

1:00 Max Alternating Shoulder Taps

B: Metcon (AMRAP – Reps)

AMRAP 12:

20 Alternating Lunges

10 Push Ups

8 Goblet Squats

-Directly Into-

EMOM 4:

15 DB or Odd-Object Bent Over Rows

C: Metcon (Weight)

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex
1 Split Squat Complex:

7 Bottom Half Split Squats

7 Top Half Split Squats

7 Full Split Squats

https://youtu.be/rp6EuG4PYcg