CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

3 Min Move

Floor Transfers & Stretches

B: Metcon (Weight)

E4MOM x 5 Sets

1a. KB Deadlifts x 10 Reps (5/5)

1b. Banded Hip Extension (5/5)

C: Metcon (AMRAP – Rounds and Reps)

C. 6 Min AMRAP

32 Split Rope Swings

4 Deadlifts 40#

D: Metcon (No Measure)

2 Sets NOT For Time

12 Banded Ext. Rotation

12 Banded Int. Rotation