CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

B: Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15-20 Fast Air Squats

MIN 2 – 10-12 Slow DB Front

Squats

C: Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

2:00 Lunge (R) + Lunge (L) +

Squat*

2:00 Cardio Choice

-Rest 1:00-

4 SETS FOR MAX REPS

1:00 DB Thruster

1:00 Cardio Choice

*Lunge + Lunge + Squat can be

done with or without a DB.