CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

EMOM 5:

4 Chair Dips + 4/4 Single Arm Presses

A: Metcon (No Measure)

4 Sets:

:30 DB Overhead Hold

:30 Front Plank Hold (Push-Up Position)

:30 DB Lateral Raise Hold https://www.youtube.com/watch?v=CCBdyar4xbA

:30 Chair Dip Hold (At Top)

:30 Rest

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Chair Dips

30 KB Swings

30 Russian Twists

30 Split Rope Swings

15 DB Strict Press

C: Metcon (AMRAP – Reps)

3 Sets for Max Reps

1:00 DB Curls

1:00 DB Tricep Extensions