CrossFit SoCo – Adaptive
Metcon (No Measure)
Warm-Up:
2 Rounds:
:30 Jack Claps
:30 PVC Pipe Stretches
-Rest 1 Minute-
2 Rounds:
:30 U-Turns
:30 Leg Raises
A: Metcon (Weight)
EMOM 6:
3 U-Turns + 10 Chair Dips
-Rest 1 Minute-
EMOM 6:
3 U-Turns + 10 DB Strict Press
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
1:00 Split Rope Swings
12 DB Ground to Overhead
8/8 Banded Leg Raises
C: Metcon (No Measure)
Recovery:
1:00 Slow Wheel
4:00 Easy Stretch