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