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4-18-2017

18
Apr

4-18-2017

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

Metcon

Elizabeth ‘Round and Round’ (AMRAP – Rounds and Reps)

ELIZABETH, ROUND N’ ROUND (AMRAP – ROUNDS AND REPS)

20 Minute AMRAP of:

21-15-9 –

Power Cleans (135/95)

Ring Dips

* Increase by 20lbs. for Men, 10 lbs. for Ladies after completing each full Elizabeth.

* Record the weight of the last full completed Elizabeth in the comments.

[Scale 1]:

21-15-9 of:

Power Cleans (95/65)

15-12-9 of:

Ring Dips

[Scale 2]:

21-15-9 of:

Hang Power Cleans (75/55)

Ring Push-Ups

Metcon

Metcon (AMRAP – Reps)

METCON (AMRAP – REPS)

Tabata (:20 On, :10 Off – 8 Rounds) of:

AB Mat Sit-Ups

Flutter Kicks

AB Mat Sit-Ups

Leg Circles (Right)

AB Mat Sit-Ups

Leg Circles (Left)

AB Mat Sit-Ups

V-Ups

Record total reps of completed tabata

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