3-25-17

CrossFit Sona – CrossFit

Warm-up

CrossFit OPEN Warm-up (No Measure)

Group warm-up;

(in circle formation)

8 -small arm circles (forward/back)

8 -large arm circles (forward/back)

8 – stir the pot (4 each direction per side)

8 -good mornings

8 -inchworm walk-outs

8 -forward fold squats

3x per side -World’s Greatest Stretch

Hold ATS 2 minutes

Forearm Plank;Side Plank Tabata (:20/:10) x 9 rounds total

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap