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