3
May
5-3-2017
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 (10 Rounds for distance)
METCON (10 ROUNDS FOR DISTANCE)
10 Rounds of:
:30 Rowing Sprint
* Rest 90 Seconds
* Program workout in monitor, record distance each round.
Metcon
Metcon (Time)
AFTER PARTY
* 12 Minute Time Cap
METCON (TIME)
21-15-9-15-21 of:
Wall Balls (30/20)
Kettlebell Swings (70/53)
* 10ft Target for all
[Scale 1]:
Wall Balls (20/14)
Kettlbell Swings (53/35)
[Scale 2]:
Wall Balls (14/10)
Kettlebell Swings (45/30)
* Use 10ft Target for Men, 9ft Target for Ladies.