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.