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STRENGTH: FRONT RACK LUNGE ; METCON (TIME)

16
Feb

STRENGTH: FRONT RACK LUNGE ; METCON (TIME)

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Weightlifting

Front Rack Lunge (5 x 3)

STRENGTH : EMOM

Every 2:30 for 5 Sets:

3 Front Rack Lunges / Side @ 40% 1RM Front Squat, Across

[Scale 1]:

No Change

[Scale 2]:

3 Front Rack Lunges / Side @ Moderate Weight

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 20 Minute Time Cap.

METCON (TIME)

30 Burpees

1,600m Row

30 Burpees

[Scale 1]:

20 Burpees

1,200m Row

20 Burpees

[Scale 2]:

20 Burpees

800m Row

20 Burpees

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