Adaptive CrossFit 09-05-2019

CrossFit SoCo – Adaptive CrossFit

A1: Metcon (Weight)

Strict Press

Build to a heavy set of 5 reps

Perform 5/5 SA DB Bent Over Rows After Each Set

B1: Metcon (AMRAP – Rounds and Reps)

“Heavy Metal”


10 Strict Presses

25 Split Rope Swings

10 Strict Pull-Ups

25 Split Rope Swings

C: Metcon (AMRAP – Rounds and Reps)

Susan- Recovery Day

20 Min AMRAP

20 Cal Bike

10 Hollow Holds (2 sec hold at top)

20 Cal Row

10 Super Mans (2 sec hold at top)


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