CrossFit SoCo – Home Workout

A: Metcon (No Measure)

DAILY-5 WARM-UP

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Perfect Push-Ups into Max Single

Unders

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Crossbody Mountain Climbers

w/ Pause*

8 Step-Back Burpee + Extra

Push-Up**

*Pause with Knee to Elbow

**1 Rep = Step-Back to Plank + 2

Push-Ups + Stand & Jump

C: Metcon (No Measure)

-EMOM x 24 MINUTES

MIN 1 – Max Alt. Sit-Thrus

MIN 2 – Elbow Plank

MIN 3 – Max Burpees + Side

Shuffle*

MIN 4 – Max Double Unders

MIN 5 – Max Effort Cardio Choice

MIN 6 – Rest

*Perform Burpee then Side Shuffle

3 Steps Out and 3 Steps Back