5-23-2017

CrossFit Sona – CrossFit

Warm-up

Basic warm-up 2 (No Measure)

500 m row

then

3 rounds of:

10 KB Swings

10 Scap Push-ups

10 v-ups

then

ATS stretch 2min

PVC passes

SKILL

Warm-up (No Measure)

SKILLS PRACTICE

A: 2 Minutes / Side

B: Coach led technique practice.

A: KETTLEBELL ARM BAR (NO MEASURE) https://www.youtube.com/watch?v=-pMfkrdTfdc

B: TURKISH GET UP https://www.youtube.com/watch?v=Tb3xkdB2Aug

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
*30 min time cap

15 TGU’s (35/25) Rt

or pick load

30 swings

15 OHS Lt

30 swings

15 OHS rt

30 swings

15 TGU’s Lt