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