CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

1:00 Banded Row

-Into-

EMOM 4:

Min 1- :45 Single DB Press

Min 2- :45 Chair Dips

A: Metcon (AMRAP – Reps)

EMOM 10:

Min 1- :50 Max DB Renegade Row

Min 2- :50 Max 3 Chair Dips + 3 Curls

B: Metcon (AMRAP – Reps)

EMOM 15:

Min 1- :50 Max DB Lateral Raises

Min 2- :50 Max Russian Twists

Min 3- :50 Max U-Turns

C: Metcon (No Measure)

1:00 Easy Roll

4:00 Mobility