4-15-2017

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

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, (synchronized tasks completed together each athlete completes all reps, other tasks break up work as desired)

30 Minute AMRAP of:

50 Calorie Row

40 Synchronized Burpees to Plate (45/35)

30 Synchronized Plate Ground to Overhead (45/35)

20 Pull-Ups

1,000m Row

[Scale 1]:

No Change

[Scale 2]:

50 Calorie Row

40 Synchronized Burpees to Plate (35/25)

30 Synchronized Plate Ground to Overhead (35/25)

20 Ring Rows

1,000m Row

[Scale 3]:

50 Calorie Row

40 Synchronized Burpees (No Plate)

30 Synchronized Plate Ground to Overhead (15/10)

20 Ring Rows

1,000m Row