CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

2 Rounds:

:30 Split Rope Swings

:30 U-Turns

EMOM 3:

20 Jack Claps + 20 Leg raises

A: Metcon (AMRAP – Reps)

EMOM 12:

Min 1: Max Banded Rows

Min 2: Max Floor Press
Out of Chair

B: Metcon (3 Rounds for reps)

3 Rounds x AMRAP 5:

8 KBS

8/8 Strict Press

8/8 Russian Twists

C: Metcon (Time)

AMRAP 5:

Accumulate max time in plank (Push-Up position)