28
Mar
3-28-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC1 (No Measure)
Row 500m,
walking lunges,
bear crawl,
20 Squats,
10 Push-ups,
repeat.
Gymnastics
Handstand Push-ups (1 x 1)
10 minutes to establish a MAX rep unbroken set of Handstand Push-ups
Scale 1:
Max Reps with 2-3 ab mats
Scale 2:
Max Handstand Hold time
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
banded pullups, kneeling barbell pull-ups or pullups to rings
hand release push ups