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6.26.20

CrossFit SoCo – Home Workout & Zoom

Home Workout

Metcon (No Measure)

Warm Up:

2:00 Cardio Choice

into…

AMRAP 3:

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

A: Metcon (Weight)

3 SETS ON A 12:00 CLOCK

15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**
*Start with DB in Goblet Hold and

rotate it around head slowly in

single direction until return to

Goblet Hold. Each full rotation is 1

Rep.

B: Metcon (AMRAP – Reps)

EMOM 8:

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM 4:

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM 2:

MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

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