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 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