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