5-2-2017

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Gymnastics

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
10 min to establish Max set or to work on DU’s

Gymnastics

MAX Handstand Hold (Time)

D: METCON (TIME)

MAX Set of: Handstand HOLD

[Scale 1]:

MAX Set of: Pike HOLD

[Scale 2]:

MAX Set of: Plank Forearm HOLD

Metcon

Swingin’ Annie (Time)

For Time:

50-40-30-20-10 reps

Double Unders

Kettlebell Swing, 50/35 lbs

AbMat Sit-up

Scale 1:

Single Unders @ 100-80-60-40-20

KB Swing 35/25

ab mat same