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