4-28-2017

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

Warm-up (No Measure)

SKILLS PRACTICE

* Complete within 8 minutes – Rest at least 1 minute between sets.

METCON (NO MEASURE)

3 Sets of:

15 Hollow Rocks

15 Superman Rocks

:20 Ring Support HOLD

[Scale 1]:

3 Sets of:

15 Hollow Raises

15 Superman Raises

:20 Ring Plank HOLD

[Scale 2]:

3 Sets of:

15 Hollow Raises (Knees Tucked)

15 Superman Raises

:20 Top of Push-Up HOLD

Metcon

Metcon (Time)

* 22 Minute Time Cap

METCON (TIME)

4 Rounds of:

15 Ring Dips

30 GHD Sit-Ups

400m Row or Run

[Scale 1]:

4 Rounds of:

15 Ring Dips

30 V-Ups

400m Row or Run

[Scale 2]:

4 Rounds of:

15 Ring Push-Ups

30 AB Mat Sit-Ups

400m Row or Run