3-7-17

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

WORKOUT OF THE DAY

METCON (AMRAP – ROUNDS AND REPS)

In Teams of 2,

30 Minute AMRAP of:

3,000m Row

10 Rounds of:

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

* Divide work equally between partners, one works while one rest. Row 3,000m after every 10 completed rounds.