4-6-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up TO (No Measure)
-Row or practice double unders 3 minutes
-Walking knee tugs,
-Walking lunges with a twist,
-20 plank rotations,
-PVC passthrus and overhead squats
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (AMRAP – ROUNDS AND REPS)
4 Minute AMRAP of:
10 Double Unders
50 AB Mat Sit-Ups
* Rest 2 Minutes
Scaling for all 5 Metcons
[Scale 1]:
Spend time practicing double unders. If they are slow or not strung together work towards: 10-15-20-25-30 for the rep scheme on each set.
[Scale 2]:
Single Unders: 30-60-90-120-150. If you’re able mix in doubles.
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (TIME)
4 Minute AMRAP of:
20 Double Unders
40 AB Mat Sit-Ups
* Rest 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (TIME)
4 Minute AMRAP of:
30 Double Unders
30 AB Mat Sit-Ups
* Rest 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (TIME)
4 Minute AMRAP of:
40 Double Unders
20 AB Mat Sit-Ups
* Rest 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (TIME)
4 Minute AMRAP of:
50 Double Unders
10 AB Mat Sit-Ups