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01.31.21

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

B: Metcon (Weight)

E2MOM x 12 MINUTES

12 Goblet Step-Ups

6 Slow Goblet Squats

C: Metcon (Weight)

TABATA, 8 SETS (:20 ON / :10 OFF)*

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

-Rest 1:00-

TABATA, 8 SETS (:20 ON / :10 OFF)

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total

**Hold Top of Glute Bridge Hold in

“Rest”

***Hold Active Squat Hold in “Rest”

D: Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate

Hawaiian Trail Run

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