CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

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 (https://www.youtube.com/watch?v=AGjuA82-10c)

Min 3: Upright Row (https://www.youtube.com/watch?v=Fsc86d_JIXI)

Min 4: Russian Twists

Min 5: Rest

C: Metcon (AMRAP – Reps)

AMRAP 3:

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!