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CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

Warm Up:

EMOM 5:

10 Russian Swings + Max Sit Ups

A: Metcon (Weight)

On The 2:30 x 4 Sets:

4 Reverse Burpees

6 DB or Odd-Object Deadlifts

8 Double DB or Odd-Object Hang Power Cleans

10 Up Downs Over Object

B: Metcon (AMRAP – Reps)

EMOM 5:

:45 Max Up Downs

-Rest 2:00-

EMOM 5:

:45 Max Double DB or Odd-Object Hang Power Cleans

-Rest 2:00-

EMOM 5:

:45 Max DB or Odd-Object Renegade Row

C: Metcon (AMRAP – Reps)

AMRAP 5:

2-4-6-8-etc.

Glute Bridge

Alternating V-Ups

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