11-20-2017
CrossFit Sona – CrossFit
Warm-up
Basic warm-up 2 (No Measure)
500 m row
then
3 rounds of:
10 KB Swings
10 Scap Push-ups
10 v-ups
then
ATS stretch 2min
PVC passes
Metcon
Thanksgiving with the Girls (Time)
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps.
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-up (abmat)s
20 Air Squats
Helen’s House
400 m Run
21 Kettlebell Swings 53/35 lbs
12 Pull-ups
Fran’s House
15 Thrusters 95/65 lbs
Nancy’s House
400 m Run
15 Overhead Squats 95/65 lbs
Grace/Isabel’s House
20 Ground To Overheads 95/65 lbs
Kelly’s House
400 m Run
30 Box Jump (24/20 in.)s
30 Wall Balls 20/14 lbs
Post total time.
View Results
Each teammate must complete all of the reps of each WOD before moving on to the next WOD. Record your individual time per WOD and total time per team for full workout.
Scale 1:
Angie:
same reps; ring rows only scale
Helen:
same distance/reps; rowing may be subbed for running; KB weights 45/30; ring rows instead of pull ups
Fran
barbell weight 75/45 or 55/35
Nancy:
same distance/reps; rowing may be subbed for running; OHS 75/45 or 45/35/15
Grace/Isabel
75/55/35/15 choose
Kelly:
same distance/reps; rowing may be subbed for running
box jumps 20/12
thrusters may be subbed for wall balls 45/35
Post total time.