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