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5-5-2017

5
May

5-5-2017

CrossFit Sona – CrossFit Basic Training

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 33 mins of:

Row, 500 m

10 Burpee To Plates

15 Toes-to-bars

20 Kettlebell Swings, 50/35 lbs

30 Double Unders

Plank Hold, 1 min

Scale 1:

row same

squat thrust to plate

knee tucks or ab mat situps

kb swings 35/25

60 single unders

plank 30 sec

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