CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats 30 Mountain Climbers

B: Metcon (Time)

E2MOM x 14 MINUTES

8 DB Sumo Romanian Deadlifts 4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

A: Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 15 Weighted Sit-ups MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES

MIN 1 – 8 DB Renegade Row MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES

MIN 1 – 20 Glute Bridge Floor Press MIN 2 – :50 Cardio Choice *Sprint Pace*

D: Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)