28
Apr
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