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