Adaptive 5.4.20

CrossFit SoCo – Adaptive

Metcon (No Measure)

Warm-Up:

5 Sets (:20 on/:10 off)

A: DB Strict Press

B: Chair Dips

(A+B= 1 Set)

A: Metcon (AMRAP – Reps)

AMRAP 2:

10 Push Ups

5 DB Deadlifts

-Rest 1:00-

EMOM 10:

Min 1- :50 Bicep Curls

Min 2- :50 DB Strict Press

-Rest 1:00-

AMRAP 2:

10 Push Ups

5 DB Deadlifts

B: Metcon (No Measure)

EMOM 16:

Min 1 – :50 Plank Hold

Min 2- :30 DB Floor Press + :20 Flutter Kicks

Min 3- :50 Sit-Ups

Min 4- Rest
DONE OUT OF CHAIR

C: Metcon (No Measure)

EMOM 4:

Min 1- :40 Side Bends – Right

Min 2- :40 Side Bends – Left

-Directly Into-

1:00 Max Russian Twists