CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

AMRAP 5:

12 “Jack Claps”

6/6 Leg Raises

12 Chair Dips

A: Metcon (AMRAP – Reps)

3 Sets for Max Reps:

1:00 DB Overhead Hold

1:00 Banded Row (https://www.youtube.com/watch?v=Q8zcTWhN9yg)

1:00 Chair Dips

1:00 Rest

B: Metcon (AMRAP – Reps)

AMRAP 15:

10 Upright Rows

20 Push-Ups

30/30 Russian Twists

40 Alternating Single Arm DB Press

-Every 3 minutes, starting with 0:00, run 200m or 1:00-

C: Metcon (No Measure)

Recovery

1:00 Slow Roll

4:00 Stretching