8
Apr
Adaptive 4.8.20
CrossFit SoCo – Adaptive
Metcon (No Measure)
Warm-Up
1:00 Split Rope Swings
20/20 Russian Twists
40 Chair Dips
1:00 Split Rope Swings
A: Metcon (2 Rounds for reps)
2 Rounds:
8 KB Swings
4 Push-Ups
4/4 DB/KB Strict Press
-Rest 1 Min-
Complete in a smooth and steady pace
B: Metcon (AMRAP – Reps)
EMOM 12-
Mins 1&2- 1:30 Split Rope Swings
Min 3- Max Box U-Turns
Score= Total number of box u-turns completed
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
20 Banded Rows
20 Chair Dips
10 Push-Ups