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]