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3-21-2017

21
Mar

3-21-2017

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Weightlifting

Split Jerk (1 x 1)

*15 min to find a 1 Rep MAX.

Off blocks preferably; otherwise have 2 people re rack after attempts.

Elbows must be extended in catch and not bend. To finish the movement both feet must be returned parallel to each other.

Visit this link to see demo: https://youtu.be/PsiO8lZTU2I

Metcon

Metcon (AMRAP – Reps)

AFTER PARTY

METCON (AMRAP – REPS)

Tabata (:20 On, :10 Off – 16 Rounds)

Kettlebell Swings (50/35)

Hand Release Push-Ups

* Alternate between movements.

[Scale 1]:

Weight (45/30)

[Scale 2]:

Russian Kettlebell Swing (35/25)

Or a weight that allows good technique

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