Call Us: (607) 953-4122

5-11-2017

11
May

5-11-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

Metcon

Karen’s Return! (AMRAP – Rounds and Reps)

Partner WOD –

‘Partner A’ Runs or Rows 800m

while ‘Partner B’ completes the AMRAP.

Partners switch with ‘Partner A’ picking where AMRAP partner left off, after the 800m run/row is complete.

AMRAP in 40 minutes of:

6 – Burpees

12 – Alternating DB snatches

50/35#

24 – Wall balls 20/14#

48- Overhead plate walking

lunges 45/35#

Score is the number of competed rounds + partial reps.

[Scaling Suggestions:]

Scale 1:

burpees same

DB snatch weights 35/25

wall ball weight 14/10

overhead plate lunge 35/25

Scale 2:

burpees same

snatch weights 25/20

wall ball weight 10/8

overhead plate weight 25/10

Leave a Reply