1
Mar
3-1-2017
CrossFit Sona – CrossFit
Warm-up
Warm-up (No Measure)
run 400 m (easy pace)
50 ft bear crawl
50 ft sideways bear crawl
3 rounds of:
-10 air squats
-10 ring rows
-10 inchworm/spider walkouts
Metcon
Metcon (Time)
4 RFT: Box Jumps, Wall Balls and Overhead Plate Carries
4 rounds for time of:
Run 200 m
24 Wall Balls 20/14
Wall Ball Carry, 100 m 20/14
24 Ab-mat Situps
12 box jumps 24/20
Scale 1:
Run same
wall balls 14/10
Wall Ball Carry, 100 m 14/10
situps same
box jumps 20/12
Scale 2:
Row 400m
wall balls 10/8
Wall Ball Carry, 100 m 10/8
situps same
box step ups 20/12