2
Jun
6/2/17
CrossFit Sona – CrossFit Basic Training
Warm-up
Basic Warm-Up KC#2 (No Measure)
single file line,
down and back of:
jog,
butt kicks,
high knees,
power skips,
grapevines,
Frankenstein,
walking lunges,
bear crawl,
walking Plank,
Spider-Man Lunges,
knee tug skips
Push Press (Push Press 3-3-3-3-3)
Increasing weight with each set
S1: Same weight
S2: Form work
Metcon
Metcon (AMRAP – Rounds and Reps)
Miami Vice Partner Workout
In 16 mins do:
Row, 500 m (each partner rows full distance)
then in the remaining time, AMRAP of:
15 Box Jumps, 28/24 in
15 Push Press, 115/73 lbs
15 Knees To Elbows
At the 8 minute mark each member rows 500m again and then picks up on the AMRAP where they left off.
Record total rounds and reps completed.
S1: Box jumps 24/20
Push Press 95/55
Hanging knee raises
S2: Box jumps 20/12
Push Press 75/45
Ab mat sit-ups