Adaptive 4.13.20

13
Apr

Adaptive 4.13.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm Up

AMRAP 5:

10 DB Deadlifts

:30 DB Overhead Hold

:30 Split Rope Swings

A: Metcon (No Measure)

EMOM 12:

Minute 1:

12 DB Hang Power Cleans

Minute 2:

12 DB Shoulder to Overhead

Minute 3:

:45 Box U-Turns

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1:30 Split Rope Swings

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

C: Metcon (No Measure)

5 Sets:

:30 Flutter Kicks (Alt. Stump Raises)

:30 DB Lateral Raise & Hold

(https://www.youtube.com/watch?v=CCBdyar4xbA&feature=youtu.be)