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4-29-2017

29
Apr

4-29-2017

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

Warm-up (No Measure)

SKILLS PRACTICE

METCON (NO MEASURE)

On the Minute x 9 of:

Minute 1 – :30 L-Sit

Minute 2 – 10 Shoulder Taps + 5 Scap Push-Ups

Minute 3 – 1 SLOMO Air Squat & HOLD*

* Perform an air squat in super slow motion taking :30 to get to the bottom, then hold the bottom of the squat for the remaining :30 in the minute.

[Scale 1]:

Minute 1 – :30 L-Sit (Legs straight and high as possible)

Minute 2 – No Change

Minute 3 – No Change

[Scale 2]:

Minute 1 – :30 Hollow Hang

Minute 2 – No Change

Minute 3 – No Change

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
[Scale 1]:

4 Pull-Ups

8 Push-Ups

12 Air Squats

[Scale 2]:

3 Ring Rows

6 Segmented Push-Ups

9 Air Squats

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