4
May
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