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