22
Feb
2-22-17
CrossFit Sona – CrossFit
Warm-up
Basic warm-up 2 (No Measure)
500 m row
then
3 rounds of:
10 KB Swings
10 Scap Push-ups
10 v-ups
then
ATS stretch 2min
PVC passes
Weightlifting
Deadlift (1 x 5)
20 minutes to find a heavy 5 rep (MAX) deadlift
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scale 1:
15 Knees to Elbows
10 deadlifts 95/55
5 snatches 95/55
Scale 2:
same as scale 1 but hanging knee raises