CrossFit SoCo – Adaptive CrossFit
A: Warm-up (No Measure)
200m Roll
Floor Transfer
Stretching- Seal, Laying Down OH Hold, Red Band Shoulder Stretches
B: Metcon (4 Rounds for reps)
4 Sets (Super Set)
1a. Floor (Bench) Press 67#
1b. Push-Up Plank Hold (1 min)
C: Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
10 Box Dips
10/10 Alt. DB Strict Press (10#)
D: Metcon (No Measure)
Cool Down
Stretching & Floor Transfer