CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

B: Metcon (Weight)

5 SETS

1:00 Plank Hold

15 DBL DB Hammer Curls

15 Box or Chair Dips

-rest 1 minute b/t sets-

C: Metcon (AMRAP – Rounds and Reps)

ON A 2:00 RUNNING CLOCK… Max Cardio Choice

Into…

AMRAP x 12 MINUTES

15 Single DB Goblet Swings

15 Up-Downs

15 Sit-ups

Into…

ON A 2:00 RUNNING CLOCK…

Max Cardio Choice