Call Us: (607) 953-4122

5/12/17

12
May

5/12/17

CrossFit Sona – CrossFit Basic Training

Warm-up

SONA Warm-up 1 (No Measure)

Run or Row 400m

50 ft bear crawl

25 ft sideways bear crawl x 2

50 ft inchworm

Bird dog/Dead bug Series

PVC pass-throughs

10 slow squats – (hold bottom of last one for 2 minutes)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Gymnastics

Abmat sit ups (weighted) (50)

50 weighted abmat sit ups for time (25/15 # plate)

Leave a Reply