Adaptive 4.9.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up

2 Rounds

:30 Jumping Jack Claps

:30 Stretching

-Rest :30-

2 Rounds

:30 KB Swings

:30 Leg Raises

A: Metcon (No Measure)

50 Slow DB Floor Press

50 Slow Banded Rows
Break the reps up any way that you like. Run an 8:00 minute clock and aim to finish around the 8 minute mark

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 DB/KB Deadlifts

15 DB/KB Ground to Overhead

15 /15 DB/KB Side Arm Raises

2:00 Overhead Hold