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12.16.20

CrossFit SoCo – Home Workout

A: Metcon (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 Up-Downs + :30 Plank

MIN 2 – :30 Quad Hold + :30 Plank

B: Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Up-Down Over DB

MIN 2 – :45 Quad Heel Taps

C: Metcon (AMRAP – Rounds and Reps)

EMOM x 4 MINUTES

:45 Cardio Choice

Into…

AMRAP x 15 MINUTES

10 Squat Rotations

20 Hollow Rocks

30 Crossbody Mountain Climbers

Into…

EMOM x 4 MINUTES

:45 Cardio Choice

D: Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB Tricep Extensions

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