CrossFit SoCo – Home Workout

Home Workout

Metcon (No Measure)

Warm Up:

1:00 Movement

into…

EMOM x 4:

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

A: Metcon (Weight)

5 Sets:

10 Slow Diamond Push-Ups

10 Slow DB Chest Flys

10 DB Pronated Bent Over Rows

-Rest 90sec between sets-

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides
*Hold DB across chest.