29
Jun
6-29-2017
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
Weightlifting
Shoulder Press (1 x 5)
Shoulder Press = STRICT PRESS
video – https://youtu.be/v2uZjAmuzMc
Complete all 3 rep schemes in 20 minutes. The lower body has no bending movement in this lift, it is only stabilizing from ground through core. Watch video for technique.
Weightlifting
Shoulder Press (1 x 3)
Weightlifting
Shoulder Press (1 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
10 Deficit Handstand Push-Ups (6″/4″)
20 Calorie Row
30 Alternating Pistols
[Scale 1]:
10 Minute AMRAP of:
10 Handstand Push-Ups
20 Calorie Row
30 Alternating Pistols
[Scale 2]:
10 Minute AMRAP of:
10 Dumbbell Strict Press
20 Calorie Row
30 Alternating Scaled Pistols