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