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4-14-2017

14
Apr

4-14-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

SKILL

MAX Handstand Hold (Time)

D: METCON (TIME)

MAX Set of: Handstand HOLD

[Scale 1]:

MAX Set of: Pike HOLD

[Scale 2]:

MAX Set of: Plank Forearm HOLD
if don’t have handstand holds, work on kickups

Metcon

Metcon (Time)

5 rounds for time:

25 walking lunges 50/35#

bear crawl 50 ft

100 single unders

scale 1:

db weight 35/20

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