Adaptive WOD 06-10-2019

CrossFit SoCo – Adaptive CrossFit

A: Warm-up (No Measure)

3 Min Move

Floor Transfers & Stretches

B: Metcon (Weight)

E4MOM x 5 Sets

1a. Australian Pull-Ups x 4 @31×1

1b.10/10 Seated DB Arnold Press

C: Metcon (Time)

4 Rounds For Time

10 Rope Slams

10 DB Strict Press (2×15#)

(6 min time cap)

D: Metcon (No Measure)

2 Sets NOT For Time

10 BB/DB Curls

10 Banded Tricep Extension