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01.11.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

B: Metcon (No Measure)

3 SETS

30 DB Plank Taps

20 High Alt. Flutters*

10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one

leg parallel to the ground and lift

the opposite leg perpendicular to

the ground.

**1 Rep = Jump L + Jump R

C: Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 9 MINUTES

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R +

Tuck-Up

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