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4-28-2017

28
Apr

4-28-2017

CrossFit Sona – CrossFit BASIC

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Scale 1:

Every 1 min for 30 mins do:

5 Banded pull-ups or Ring Rows

10 hand release Push-ups

15 Air Squats

Scale 2:

Every 1 min for 30 mins do:

3 Ring Rows

8 hand-release Push ups

13 Air squats

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