Adaptive WOD 05-28-19

CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

3 Min Move (Row/Ski Erg)

Floor Transition & Stretching

B: Metcon (Weight)

3 Sets (Super Set, 15 Min)

1a. 20 KB Deadlift (10/10)

1b. 20 Seated Banded Row

C: Metcon (Weight)


1st- 12 Alt. DB Snatch

2nd- 50 Split Rope Swings

3rd- 40sec DB Overhead Hold 10#

D: Metcon (No Measure)

Core Work

Accumulate 50 Supermans with 2 sec hold at top


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