CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

AMRAP 5:

2:00 Split Rope Swings

10 Chair Dips

10/10 SA DB Presses

5 U-Turns

A: Metcon (No Measure)

On the 2:00 x 5 Sets:

10 DB Deadlifts

8 DB Push Press

6 SLOW and Controlled Chair Dips

B: Metcon (AMRAP – Reps)

6 Sets:

1:00 U-Turns

1:30 Max DB Ground to Shoulder

-Rest :30-

C: Metcon (No Measure)

5 Sets:

:40 Work/ :20 Rest

DB Gun Hold

https://www.youtube.com/watch?v=73eiD1gDvDc