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 @ 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.