15
Apr
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