CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

B: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – Max Super Slow* DB Floor

Press

MIN 2 – Max Super Slow* DB Bent

Over Row

*Super Slow = Slow on the way

down and up

C: Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Single DB Up-Down*

MIN 2 – Single Alt. DB Snatch

MIN 3 – DB Weighted Sit-Ups

-Rest 2:00-

EMOM x 9 MINUTES

MIN 1 – Single DB Up-Down

MIN 2 – Single Alt. DB Snatch

MIN 3 – DB Weighted Sit-Ups

*Alternate arms each rep