13
Apr
4-13-2017
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
SKILL
SKILL SEGMENT – Coaching on a specific movement(s) pertaining to today’s WOD (No Measure)
Metcon
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scale 1: and {Rx Master 55+)
45/35
75/55
100/75
AMRAP 120/90
Scale 2:
20 SNATCHES 35/25
20 SNATCHES 65/45
20 SNATCHES 90/55
AMRAP 100/65