CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

B: Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

8/8 Single Arm DB Bent Over Row

w/ Twist*

8/8 Single Arm DB Arnold Press

*As the DB comes up to torso,

athlete rotates torso toward DBsee Follow Along Video for demo

C: Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – :45 Single DB Swings

MIN 2 – :45 Supermans

MIN 3 – :45 Cardio Choice

MIN 4 – :45 Weighted Sit-Up