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4-12-2017

12
Apr

4-12-2017

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Weightlifting

Front Squat (1 x 1)

15 minutes to find a heavy single

Metcon

Metcon (AMRAP – Reps)

15 Minutes to Complete:

500 Double Unders

* At the start of each minute perform 3 Front Squats at Body Weight.

[Scale 1]:

375 Double Unders

* 3 Front Squats at 75% Body Weight.

[Scale 2]:

750 Single Unders (Mix in Double Under Attempts if possible)

3 Front Squats @ 50% Body Weight
Total reps = total double unders completed + total front squats completed.

In notes discern the actual totals of each individually.

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