10
Mar
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)