1
Jul
Adaptive WOD 07-01-2019
CrossFit SoCo – Adaptive CrossFit
A: Warm-up (No Measure)
30 Seconds
Plate Hand Step Ups
Glute Bridges
Plate Bench Press
Plate OH G2OH
Seal Pose
R Leg Glute Bridge
Plate Bench Hold
Push-Up to Seal Pose
L Leg Glute Bridge
B: Metcon (Weight)
1 Strict Press w/ 5sec Hold + 1 Strict Press
C: Metcon (Time)
For Time:
750m Roll OR Row
50 Push Press (25#)
30 Pull-Ups