5-16-2017
CrossFit Sona – CrossFit
Warm-up
SONA WARM-UP- World’s Greatest Stretch (No Measure)
1 Set for Quality of:
3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)
9 Air Squats
1 Ninety Second Air Squat *
* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.
Then,
5 Minute AMRAP for Quality of:
10 Kettlebell Swings
10 Goblet Squats
* You choose the weight, perform at a casual pace.
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON (AMRAP – ROUNDS AND REPS)
30 Minute AMRAP,
In Teams of 2:
Partner A.) 1,000m Row
Partner B.) AMRAP
AMRAP of:
4 Handstand Push-Ups
8 Burpees
12 Alternating Pistols
* Both partners are working at the same time. Switch stations when Partner A.) completes the 1,000m Row. Partner A.) starts where Partner B.) ended in the AMRAP.
Score = Total Rounds n’ Reps of the AMRAP.
[Scale 1]:
HSPU w/ 1-2 AB Mats
No other changes.
[Scale 2 & 3]:
AMRAP of:
6 Dumbbell Strict Press*
8 Burpees or Squat Thrust
12 Alternating Lunges
* Pick a weight that allows for a really challenging 6 reps.