18
Feb
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)
* Build to a 5 Rep MAX in 20 Minutes.
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)