2
May
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