CrossFit Sona – CrossFit
Basic Warm-Up KC#2 (No Measure)
single file line,
down and back of:
knee tug skips
Push Jerk (5 x 5)
Every 2:30 Minutes for 5 Sets:
5 Push Jerks @ 80% 1RM, Climbing
5 Push Jerks @ 80% 1RM, Across
5 Push Jerks @ Moderate Weight
METCON (AMRAP – REPS) Death By…Calorie Row (AMRAP – Reps)
Death By…Calorie Row
Set rower to time intervals of 1 minute.
Row one calorie the first minute, two calories the second minute, three calories the third minute, etc until you are not able to row the required amount within the minute.
*Score total reps.