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Adaptive 5.6.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

AMRAP 5:

30 Split Rope Swings

20 Alternating Leg Raises

10 Chair Dips

A: Metcon (AMRAP – Reps)

4 Sets:

1:00 Push-Ups

1:00 Plank Hold

1:00 Rest

B: Metcon (AMRAP – Reps)

EMOM 18:

Min 1- :50 Max Chair Dips

MIn 2- :50 Max Russian Twists

Min 3- :50 Max Split Rope Swings

C: Metcon (No Measure)

Not For Time & Can Be Broken Up as Desired:

40 Floor Press

40 Bicep Curls

40 Leg Raises

40 Tricep Extensions
Done out of chair!

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