4-22-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Weightlifting

Push Press (1 x 10)

*15 minutes to find a 10 rep max

push press video – https://youtu.be/g0gEsMc1JZ4

‘Dip-Drive-Press’

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP –

Complete as many rounds as possible in 12 Minute

3 Rope Climbs (15′)

12 Push Press (135/95)

50 Double Unders

[Scale 1]:

12 Minute AMRAP of:

3 Rope Climbs (10′)

12 Push Press (115/75)

35 Double Unders

[Scale 2]:

12 Minute AMRAP of:

6 Rope Get Ups

12 Push Press (75/55)

50 Single Unders