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