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Adaptive 5.18.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

:30 Jack Claps

:30 Split Rope Swings

-Directly Into-

AMRAP 4:

5 U-Turns

15 KB Swings

5 U-Turns

15 Deadlifts

A: Metcon (No Measure)

On the 2:00 x 7 Sets:

1:00 Split Rope Swings

10 DB Ground to Overhead

B: Metcon (No Measure)

AMRAP 3:

Max DB Ground to Overhead

-Rest 1:00-

EMOM 12:

Min 1- Max Split Rope Swings

Min 2- Max U-Turns

Min 3- Max Russian Twists

-Rest 1:00-

AMRAP 3:

Max DB Ground to Overhead

C: Metcon (No Measure)

3 Sets:

:30 Push-Up Plank

:30 Lateral DB Hold

:30 Front DB Hold

:30 Push-Up Plank

1:00 Rest

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