4-21-2017

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 (Time)

3 Rounds for Time:

1000m row

50 burpees

50 box jumps

50 ring rows

scale 1:

500m row

30 burpees

30 box jumps

30 ring rows

Metcon

Metcon (AMRAP – Reps)

Tabata-style Abs 10 cycles (30:15)

Ab Mat Situps

Hanging knee raises

Scale 1:

Ab mat situps

hang from bar as long as can

Total reps is score combined for all 10 rounds –

if scaling the knee raises – only count setups and mark time accumulated in the notes