CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

3 Min Move

Floor Transitions & Stretching

B: Metcon (Weight)

3 Sets (Super Sets, 15min)

1a. 20 Banded Dips

1b. 8/8 Alt DB Floor Press Top Down

C: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 Wall Balls (10#)

1 Sled Drag (25# Plate)

D: Metcon (AMRAP – Rounds and Reps)

Core Work

5 Min AMRAP

10 Hollow Rocks

10/10 Side Plank Rotation