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4-6-2017

6
Apr

4-6-2017

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

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (AMRAP – ROUNDS AND REPS)

4 Minute AMRAP of:

10 Double Unders

50 AB Mat Sit-Ups

* Rest 2 Minutes

Scaling for all 5 Metcons

[Scale 1]:

Spend time practicing double unders. If they are slow or not strung together work towards: 10-15-20-25-30 for the rep scheme on each set.

[Scale 2]:

Single Unders: 30-60-90-120-150. If you’re able mix in doubles.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (TIME)

4 Minute AMRAP of:

20 Double Unders

40 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (TIME)

4 Minute AMRAP of:

30 Double Unders

30 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (TIME)

4 Minute AMRAP of:

40 Double Unders

20 AB Mat Sit-Ups

* Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (TIME)

4 Minute AMRAP of:

50 Double Unders

10 AB Mat Sit-Ups

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