1
Apr
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