7
Oct
10-7-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC#2 (No Measure)
single file line,
down and back of:
jog,
butt kicks,
high knees,
power skips,
grapevines,
Frankenstein,
walking lunges,
bear crawl,
walking Plank,
Spider-Man Lunges,
knee tug skips
Metcon
Run, Cindy, Run! (AMRAP – Rounds and Reps)
20 Minute Partner AMRAP of:
Partner A: 400m Run
Partner B: Rounds of “Cindy”
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
* This a partner WOD. While Partner A runs 400m, Partner B completes rounds of the Cindy AMRAP. Switch when Partner A returns from the run.
Score = Combined rounds of Cindy. Keep track of your rounds n’ reps!