5-10-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

SKILL

Warm-up (No Measure)

5 x 5 Scap Pull-Ups

[Scale 1]:

No Change

[Scale 2]:

5 x :10 Active Hang + :10 Inactive Hang

Weightlifting

Thruster (1 x 3)

15 min to build to a heavy triple or work on technique

Metcon

2016 REGIONAL EVENT 3 (Time)

*12 min time cap

104 Wall Balls (20/14)

52 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

75 Wall Balls (20/14)

35 Pull-Ups

[Scale 2]:

52 Wall Ball (14/10)

25 Pull-Ups to Rings