24
Apr
4-24-2017
CrossFit Sona – CrossFit
Warm-up
Basic warm-up 2 (No Measure)
500 m row
then
3 rounds of:
10 KB Swings
10 Scap Push-ups
10 v-ups
then
ATS stretch 2min
PVC passes
SKILL
SKILL – MEDICINE BALL CLEAN WALL BALL (No Measure)
10 min skill segment – https://youtu.be/lyXLgrAVEP8
Metcon
Metcon (Time)
12 Minute Time Cap
METCON (TIME)
21-15-9 of:
Med Ball Clean Wall Ball (30/20)
Burpees
[Scale 1]:
21-15-9 of:
Med Ball Clean Wall Ball (20/14)
Burpees
[Scale 2]:
21-15-9 of:
Med Ball Clean Wall Ball (14/10)
Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AFTER PARTY
METCON (AMRAP – ROUNDS AND REPS)
10 Minute AMRAP for Quality of:
10 Windmills / Side*
:45 Hanging L-Sit
* Choose a weight that allows for perfect technique on the Windmill.
[Scale 1]:
Windmill – No Change
:35 Hanging L-Sit
[Scale 2]:
Windmill – No Change
:25 Hanging L-Sit