2
Mar
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