CrossFit SoCo – Home Workout

A: Metcon (No Measure)

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

B: Metcon (AMRAP – Reps)

BODYWEIGHT PUMP

EMOM x 6 MINUTES

MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

C: Metcon (AMRAP – Rounds and Reps)

10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

D: Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright

Rows