25
Mar
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