22
May
5-22-2017
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
Metcon
Metcon (Time)
*40 min time cap
*Run or Row, 1200 m
100 Air Squats
80 AbMat Sit-ups
60 Push-ups
40 Pull-ups
*Run or Row, 1200 m
*[You can run both legs or run one and row the other, order doesn’t matter; but you cannot row both legs]
Scaling Suggestions:
Scale 1:
Same
Scale 2:
Run/Row, 800 m
50 Air squats
40 Ab mat situps
30 hand release push-ups
20 ring rows
Run/Row 800 m
[jogging or brisk walking permitted]