3-10-17

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 30 Minute Time Cap

METCON (TIME)

5 Rounds of:

800m Row

30 GHD Sit-Ups

30 GHD Hip Extensions

[Scale 1]:

5 Rounds of:

600m Row

20 GHD Sit-Up to parallel

20 Barbell Good Morning (45/35)

[Scale 2]:

5 Rounds of:

400m Row

15 AB Mat Sit-Ups

15 Barbell Good Mornings (35/25)