20 MINUTE AMRAP -REPS

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 (AMRAP – Reps)

20 minute AMRAP of

10 burpees to plate

15 plate to overhead 45/25

20 ab mat sit ups

25 double unders

Scale 1:

burpee same

plate 35/15#

ab mat same

50 single unders