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.