5-25-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Metcon

1000m Row (Time)

Max Effort 1000m Row
CHOOSE 1000M ROW

OR

CHOOSE 800M RUN

Metcon

800m Run (Time)

Max Effort 800m Run
CHOOSE 1000M ROW

OR

CHOOSE 800M RUN

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

3 Toes to Bar

6 Handstand Push-Ups

9 Plate to Overhead (55/35#)

[Scale 1]:

3 Knees to Elbow

6 Handstand Push-Ups (1-2 AB Mats)

9 Plate to Overhead (45/25#)

[Scale 2]:

3 Hanging Knee Tucks or V-ups

6 Hand Release Push-Ups

9 Plate to Overhead (25/10#)