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.