20
Apr
4-20-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC#2 (No Measure)
single file line,
down and back of:
jog,
butt kicks,
high knees,
power skips,
grapevines,
Frankenstein,
walking lunges,
bear crawl,
walking Plank,
Spider-Man Lunges,
knee tug skips
Weightlifting
Power Clean (1 x 3)
Five 2:30 Minute Rounds of:
3 Unbroken Power Cleans @ 80% 1RM, Climbing
[Scale 1]:
3 Unbroken Power Cleans @ 80% 1RM, Across
[Scale 2]:
3 Unbroken High Hang Power Cleans @ Moderate Weight, Climbing
Metcon
100 Burpee over bar (Time)
AFTER PARTY
* 12 Minute Time Cap
METCON (TIME)
100 Burpees over bar
[Scale 1]:
70 Burpees over bar
[Scale 2]:
70 Squat thrusts