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4-27-2017

27
Apr

4-27-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC1 (No Measure)

Row 500m,

walking lunges,

bear crawl,

20 Squats,

10 Push-ups,

repeat.

SKILL

Warm-up (No Measure)

SKILLS PRACTICE

METCON (NO MEASURE)

On the Minute x 9:

Minute 1 – :30 Headstand Hold

Minute 2 – :30 Reverse Lunges

Minute 3 – :30 Alternating Hanging Hip Touches

[Scale 1]:

Minute 1 – :30 Tripod Hold

Minute 2 – No Change

Minute 3 – :15 Single Arm Hang (Right), then :15 with the Left

[Scale 2]:

Minute 1 – :30 Tripod (1 foot on floor)

Minute 2 – :30 No Change

Minute 3 – :30 Regular Hang
hanging hip touches – https://youtu.be/SJ3WqnnyvcQ

tripod and headstand https://www.youtube.com/watch?v=EPF6AaE8p1o

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scale 1]:

4 HS Push-Up to 1-2

8 Pistols

12 Pull-Ups

[Scale 2]:

5 Dumbbell Strict Press

10 Alternating Scaled Pistols

15 Barbell Pull-Ups

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