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