24
Feb
2-24-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up TO (No Measure)
-Row or practice double unders 3 minutes
-Walking knee tugs,
-Walking lunges with a twist,
-20 plank rotations,
-PVC passthrus and overhead squats
Metcon
Metcon (Time)
METCON (TIME)
*15 min time cap
10 Thrusters (135/95)
50 Double Unders
8 Thrusters (135/95)
40 Double Unders
6 Thrusters (135/95)
30 Double Unders
4 Thrusters (135/95)
20 Double Unders
2 Thrusters (135/95)
10 Double Unders
[Scale 1]:
Thrusters (115/75)
Double Unders – No Change
[Scale 2]:
Thrusters (95/65)
Single Unders (reps doubled)
Metcon
Metcon (No Measure)
AFTER PARTY!
TABATA HOLLOW / SUPERMAN HOLDS (TIME)
(:20 On, :10 Off – 8 Rounds)
Hollow Hold
Superman Hold
* Alternate between movements.