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2-21-2017

21
Feb

2-21-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC1 (No Measure)

Row 500m,

walking lunges,

bear crawl,

20 Squats,

10 Push-ups,

repeat.

Metcon

Metcon (Time)

* 15 Minute Time Cap

METCON (TIME)

10-9-8-7-6-5-4-3-2-1 of:

Hang Power Snatch (95/65)

Handstand Push-Ups

[Scale 1]:

Hang Power Snatch (75/55)

Pike Push-Ups

[Scale 1]:

Hang Power Snatch (55/35)

Push-Ups

AFTER PARTY!

TABATA – BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS) (AMRAP – Reps)

TABATA BOTTOM TO BOTTOM AIR SQUATS (AMRAP – REPS)

(:20 On, :10 Off – 8 Rounds)

Bottom to Bottom Air Squats

8 cycles of

:20 seconds on/ :10 seconds off

(hold bottom squat on ‘off’ :10)

[Scaling Suggestions]:

[Scale 1 & 2]:

No Change

Remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension.

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