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5-30-2017

30
May

5-30-2017

CrossFit Sona – CrossFit

Warm-up

Today’s Warm-up – #1 (No Measure)

Practice double-unders for 5 minutes

bear crawl forward/backward/sideways right and sideways left

3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch

3 rounds of :30 second handstand hold

3 rounds of :15 second pull up bar hangs

PVC pass throughs

ATS stretch 2 minutes

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
SKILLS PRACTICE

* 12 Minute Time Cap

MAX HEIGHT BOX JUMP (DISTANCE)

Measure in inches.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min Partner AMRAP

Partner A rows 400m while the Partner B completes rounds of:

10 Box Jumps (30/24)

10 Alternating DB Snatches (50/35#)

[Scale 1]:

10 Box Jumps (24/20)

10 Alternating DB Snatches (40/25#)

[Scale 2]:

10 Box Jumps (20/12)

10 Alternating DB Snatches (30/20#)

Score is number of rounds and reps of box jumps and snatches

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