3-6-2017

CrossFit Sona – CrossFit

Warm-up

CrossFit OPEN Warm-up (No Measure)

Group warm-up;

(in circle formation)

8 -small arm circles (forward/back)

8 -large arm circles (forward/back)

8 – stir the pot (4 each direction per side)

8 -good mornings

8 -inchworm walk-outs

8 -forward fold squats

3x per side -World’s Greatest Stretch

Hold ATS 2 minutes

Forearm Plank;Side Plank Tabata (:20/:10) x 9 rounds total

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Metcon

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
If you don’t have chin-over-bar pulls ups; use either jumping pull-ups or banded pull-ups as a scale