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11.18.2020

CrossFit SoCo – Home Workout

Metcon

Metcon (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Controlled Sit-Ups

MIN 3 – :50 Max Single DB Russian Swings

Metcon (No Measure)

EMOM x 5 MINUTES

15 Supermans + Max Plank Hold

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