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5-19-2017

19
May

5-19-2017

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Athlete must complete one exercise in full before moving on to next. If space allows, all start in order from pull-ups….

Scaling Suggestions:

Scale 1:

pull ups to rings

hand release push ups

same

same

Scale 2:

reps 75 or 50

ring rows

hand release segmented push ups

same

same

Metcon

Tabata Double-Unders (AMRAP – Reps)

score is total reps combined for all 8 rounds

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