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01.01.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

B: Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls

10 Slow DB Strict Press

1:00 Hollow Rocks

C: Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES*

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

*Restart each AMRAP from the

beginning.

D: Metcon (No Measure)

AMRAP x 5 MINUTES

15 Single DB Front Raises

15 Single DB Bent Over Row

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