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