20
May
Adaptive 5.20.20
CrossFit SoCo – Adaptive
Metcon (No Measure)
Warm-Up:
EMOM 5:
Min 1- :30 Single Arm Presses- Right / :30 Single Arm Presses- Left
Min 2- :45 Chair Dip Hold
—
3 Sets for Max Reps:
1:00 Leg Raises
1:00 Chair Dips
1:00 Banded Row
1:00 Rest
A: Metcon (No Measure)
3 Rounds x AMRAP 8:
1:00 Hold
2:00 Split Rope Swings
20 U-Turns
20 Flutter Kicks
-Rest 1:00 Between AMRAP’s-
Continue where you left off on previous AMRAP
B: Metcon (AMRAP – Reps)
5 Sets:
:20 On/:10 Off
A: Bicep Curls
B: Russian Twists
A+B= 1 Set