CrossFit SoCo – Adaptive
Metcon (No Measure)
Warm Up
EMOM 5:
50 Split Rope Swings into Stump Raises
A: Metcon (No Measure)
On The 1:30 x 6 Sets:
20 Banded Chair Dips
Video as example:
https://www.youtube.com/watch?v=nyOqieMzXCc
*Use the band as a way to make the chair dips harder for you!
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 KB Swings
40 Split Rope Swings
40 Push Ups
40 Split Rope Swings
40 Chair Dips