4-1-2017

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Metcon

Metcon (Time)

Stagger start of WOD if more than 4 athletes. Heat 1 goes; heat 2 starts after heat 1 partner is done with 10 box jumps

For time:

20 Front Squats, 205/145 lbs

30 Box Jumps, 30/24 in

40 Kettlebell Swings, 50/35 lbs

50 Wall Balls, 20/14 lbs

800m Run

Scale 1:

Front Squats 175/115

box jumps 24/20

KB 35/25

Wall balls 14/10

run – same