CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Inch Worm + Push-up into Max

Mountain Climbers or Max Double

Unders*

*Athlete Choice for “Max” Rep

Movement

B: Metcon (Weight)

E2MOM x 12 MINUTES

12/12 Single DB Suitcase Deadlift

20 Single DB Floor Press*

*Hold DB Across Chest

C: Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – :50 Single DB Burpee +

Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :50 DB Russian Twists

MIN 2 – :50 Single DB Burpee +

Power Clean

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :50 Quad Heel Taps

MIN 2 – :50 Single DB Burpee +

Power Clean

*DB Burpee + Power Clean = 1 rep