3
Mar
3-3-2017
CrossFit Sona – CrossFit
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
Weightlifting
Push Jerk (5 x 5)
Every 2:30 Minutes for 5 Sets:
5 Push Jerks @ 80% 1RM, Climbing
[Scale 1]:
5 Push Jerks @ 80% 1RM, Across
[Scale 2]:
5 Push Jerks @ Moderate Weight
Metcon
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.