Adaptive 4.27.20

CrossFit SoCo – Adaptive

Metcon (No Measure)


2:00 Split Rope Swings

10/10 Banded Leg Raises

10/10 Presses

10 U-Turns

A: Metcon (AMRAP – Reps)

Tabata Single Arm to Overhead

8 Rounds:

:20 Work

:10 Rest
Alternate your arms after each round. :20 work on your right, :10 rest. Then :20 work on your left, :10 rest.

B: Metcon (AMRAP – Reps)

EMOM 15:

Min 1: Shoulder to Overhead

Min 2: Busdrivers (

Min 3: Upright Row (

Min 4: Russian Twists

Min 5: Rest

C: Metcon (AMRAP – Reps)


20 Flutter Kicks- 4 Count

10 Sit-Ups or Crunches (Use a band to help like we do at the gym)

-Directly Into-

AMRAP 2: Plank Hold (Push-Up Position)
This part should be done on the floor if possible!


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