CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm Up

:60 Box U-Turns

6 SLOW Deadlifts

6 Ground to Overhead

6 Upright Row (each side)

:40 Push-Ups

4 SLOW Deadlifts

4 Ground to Overhead

4 Upright Row (each side)

:20 Box U-Turns

2 SLOW Deadlifts

2 Ground to Overhead

2 Upright Row (each side)

A: Metcon (Time)

Every 3 Minutes x 7 Rounds:

12 DB Snatches

6 Box U-Turns

12 DB Push Press

6 Box U-Turns
Score= Slowest Round

B: Metcon (AMRAP – Reps)

3 Rounds:

:30 DB Overhead Hold

:30 DB Upright Row Hold

:30 Max DB Swings

:30 Max Push-Ups

1:00 Rest

C: Metcon (No Measure)

Recovery

1:00 Slow Roll/Wheel

4:00 Stretching