CrossFit SoCo – Kettlebell

Metcon (No Measure)

Warm Up:

5 Min Body Prep

Metcon (Time)

4X

Heavy Double Hike Swing x 4

Beast Knee to Elbow x 4/ Side

5X

Sumo Row to Deadlift x 6

Push Press x 5/ Side

3X

Max Chinups/ Ring Rows

Accumulate :40 in Frog Hold

Metcon (No Measure)

Finisher

3X

Band Curls x 20

Band Pull Aparts x 20

Band Pressdowns x 20