3-2-17

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

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
[Scale 1:]

box jump height 18/12″

push press 95/55

hanging knee raises