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
RX Weight (60/50)
[Scale 1]:
Weight (50/35)
[Scale 2]:
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