14
Aug
5-5-2017
CrossFit Sona – CrossFit
Warm-up
SONA Warm-up 1 (No Measure)
Run or Row 400m
50 ft bear crawl
25 ft bear crawl x 2
50 ft inchworm
Bird dog/Dead bug Series
PVC pass-throughs
10 slow squats – (hold bottom of last one for 2 minutes)
SKILL
Warm-up (No Measure)
SKILLS PRACTICE
MEDICINE BALL CLEAN TECHNIQUE (NO MEASURE)
Metcon
Big Mama (Time) (Time)
*35 min time cap
100 Rounds of:
1 Strict Handstand Pushup
2 Squat Cleans (135/95)
3 Burpees
[Scale 1]:
50 Rounds of:
1 Strict Handstand Push-Up (1-2 AB Mats)
2 Squat Cleans (95/65)
3 Burpees
[Scale 2]:
25 Rounds of:
1 Wall Walk
2 Med Ball Cleans (20/14)
3 Burpees