3-31-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Metcon

Metcon (AMRAP – Rounds)

A: METCON (AMRAP – ROUNDS)

Burpee + Back Squat (185/125) Ladder

Scale 1: (165/105)

Scale 2: (135/95)

Scale 3: pick load

* Rest 3 Minutes

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

* Complete A, then B, then C resting 3 minutes between pieces. No Time Cap.

Metcon

Metcon (AMRAP – Rounds)

B: METCON (AMRAP – ROUNDS)

Burpee + Shoulder Press (115/75) Ladder

Scale 1: 95/55

Scale 2: pick load

* Rest 3 Minutes

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Metcon

Metcon (AMRAP – Rounds)

C: METCON (AMRAP – ROUNDS)

Burpee + Deadlift (245/165) Ladder

Scale 1: 205/135

Scale 2: 195/125

Scale 3: pick load

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.