30
May
5-30-2017
CrossFit Sona – CrossFit
Warm-up
Today’s Warm-up – #1 (No Measure)
Practice double-unders for 5 minutes
bear crawl forward/backward/sideways right and sideways left
3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch
3 rounds of :30 second handstand hold
3 rounds of :15 second pull up bar hangs
PVC pass throughs
ATS stretch 2 minutes
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
SKILLS PRACTICE
* 12 Minute Time Cap
MAX HEIGHT BOX JUMP (DISTANCE)
Measure in inches.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min Partner AMRAP
Partner A rows 400m while the Partner B completes rounds of:
10 Box Jumps (30/24)
10 Alternating DB Snatches (50/35#)
[Scale 1]:
10 Box Jumps (24/20)
10 Alternating DB Snatches (40/25#)
[Scale 2]:
10 Box Jumps (20/12)
10 Alternating DB Snatches (30/20#)
Score is number of rounds and reps of box jumps and snatches