STRENGTH: FLOOR PRESS; METCON (AMRAP)

CrossFit Sona – CrossFit

Warm-up

Basic warm-up 2 (No Measure)

500 m row

then

3 rounds of:

10 KB Swings

10 Scap Push-ups

10 v-ups

then

ATS stretch 2min

PVC passes

Weightlifting

Floor Press (5 REP MAX)

STRENGTH (DB’S)

FLOOR PRESS (5 REP MAX)

AFTER PARTY!

Metcon (AMRAP – Rounds and Reps)

METCON (AMRAP – ROUNDS AND REPS)

10 Minute AMRAP for Quality of:

9 Chin Ups

7 Push Ups

5 Strict Toes to Bar

3 Wall Walks

[Scale 1]:

No Change

[Scale 2]:

9 Supine Ring Rows

7 Segmented Push-Ups

5 Straight Leg Raises or Knee Tucks

3 Wall Walks (Scale Height)