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6-13-2017

13
Jun

6-13-2017

CrossFit Sona – CrossFit

Warm-up

SONA WARM-UP- World’s Greatest Stretch (No Measure)

1 Set for Quality of:

3 World’s Greatest Stretch / Side (Pause 3 seconds in each position)

9 Air Squats

1 Ninety Second Air Squat *

* :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent to finish the rep.

Then,

5 Minute AMRAP for Quality of:

10 Kettlebell Swings

10 Goblet Squats

* You choose the weight, perform at a casual pace.

Metcon

The Ghost (AMRAP – Reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Post grand total in Score.

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