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!