7
Mar
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.