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4-26-2017

26
Apr

4-26-2017

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

Weightlifting

Overhead Squat (5 X 3 @ 80% 1RM, CLIMBING))

Every 2:30 for 5 Sets:

3 Overhead Squats @ 80% 1RM, Climbing

[Scale 1]:

3 Overhead Squats @ 80% 1RM, Across

[Scale 2]:

3 Overhead Squats @ Moderate Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AFTER PARTY

METCON (AMRAP – ROUNDS AND REPS)

14 Minute AMRAP of:

7 DB or KB Overhead Squats (Right) *

7 DB or KB Overhead Squats (Left) *

14 Push-Ups

14 Toes to Bar

* DB or KB weight (35/26)

[Scale 1]:

* DB or KB weight (30/18)

[Scale 2]:

14 Goblet Squats (35/26)

14 Segmented Push-Ups

14 Knee Tucks

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