21
Apr
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