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