4-27-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC1 (No Measure)
Row 500m,
walking lunges,
bear crawl,
20 Squats,
10 Push-ups,
repeat.
SKILL
Warm-up (No Measure)
SKILLS PRACTICE
METCON (NO MEASURE)
On the Minute x 9:
Minute 1 – :30 Headstand Hold
Minute 2 – :30 Reverse Lunges
Minute 3 – :30 Alternating Hanging Hip Touches
[Scale 1]:
Minute 1 – :30 Tripod Hold
Minute 2 – No Change
Minute 3 – :15 Single Arm Hang (Right), then :15 with the Left
[Scale 2]:
Minute 1 – :30 Tripod (1 foot on floor)
Minute 2 – :30 No Change
Minute 3 – :30 Regular Hang
hanging hip touches – https://youtu.be/SJ3WqnnyvcQ
tripod and headstand https://www.youtube.com/watch?v=EPF6AaE8p1o
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:
4 HS Push-Up to 1-2
8 Pistols
12 Pull-Ups
[Scale 2]:
5 Dumbbell Strict Press
10 Alternating Scaled Pistols
15 Barbell Pull-Ups