CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

PVC Overhead Snatch Grip Press

PVC Around The Worlds

PVC Strict Press

B: Metcon (Time)

“Nancy”

5 Rounds for Time

300m Roll

15 Snatch Grip Press (25#)

C: Metcon (No Measure)

2 Sets

30 sec shoulders rotations/side (alt forward and backward motion)

30 sec dissociating scapula rotations/side