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