CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

1:00 Split Rope Swings

1:00 Leg Raises

1:00 Deadlifts

1:00 Chair Dips

1:00 Push-Ups

A: Metcon (No Measure)

On the 2:30 x 5 Sets:

20 DB Swings to Eye Level

10/10 Strict Press

B: Metcon (No Measure)

EMOM 5:

12-15 Curls

Rest 1 Min

EMOM 5:

12-15 Deadlifts

C: Metcon (AMRAP – Rounds and Reps)

On a 15:00 clock:

Buy-In:

10 Rounds-

30 split Rope Swings

15 Chair Dips

-In remaining time, for max reps:

7 Push-Ups

5 U-Turns