CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

2:00 Wheel or Split Rope Swings

AMRAP 3:

3/3 Single Arm Deadlifts

3/3 Single Arm Upright Row

3 Push-Ups

3 U-Turns

A: Metcon (Weight)

EMOM 12:

Min 1- :50 Single DB Upright Row

Min 2- :50 Single DB Push Press

Min 3- :50 Single DB Overhead Hold

B: Metcon (AMRAP – Reps)

5 Sets for Max Reps:

1:00 Max Chair Dips

1:00 Max Single DB Ground to Overhead

1:00 Rest

C: Metcon (No Measure)

1:00 Easy Wheel/Roll

9:00 Mobility