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7.16.20

CrossFit SoCo – Home Workout

Home Workout

Metcon (No Measure)

2:00 Movements

-Rest :30-

EMOM 3

:30 Jumping Jacks

:30 Alt. Samson Stretches

A: Metcon (Weight)

4 SETS FOR MAX REPS

1:00 – DB Curl into Around the World*

1:00 – Single DB Tempo Strict Press @2121

1:00 – Single DB Renegade Rows**

-Rest :30 b/t Sets-
*1 Rep = 1 Curl + Around the World L + Around the World R

**1 Rep = Row + Deficit Push-Up then move DB to opposite side

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP 6:

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

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