10
May
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