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

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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