25
Apr
4-25-2017
CrossFit Sona – CrossFit
Warm-up
Basic warm-up #3 (No Measure)
Superman/Hollow Hold (alternate 3 sets of :30 each)
Bear Crawl down & back
Sideways Bear Crawl down & back
Frankenstein down & back
Arm Circles 8x each (big forward & back, small forward & back)
Walking Lunges down & back
PVC Pass throughs 8x each way
SKILL
Warm-up (No Measure)
SKILLS PRACTICE
* Coach led practice for 10 minutes.
ROWING TECHNIQUE (NO MEASURE)
Metcon
Metcon (Distance)
METCON (5 ROUNDS FOR DISTANCE)
5 Rounds of:
Row 5 Minutes
* Rest 5 Minutes
(if more than 5 athletes, partner up and one is rowing in the round while other is doing their rest interval)
Record meters completed each round.
[Scale 1 & 2]:
No Change