22
Apr
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