4-17-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC1 (No Measure)
Row 500m,
walking lunges,
bear crawl,
20 Squats,
10 Push-ups,
repeat.
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
40 min time cap **
Rx – DL is 250/205#
Rx – Box Jumps 30/24″
Rx – Wall Balls 20/14#
Rx – Plate run 45/25#
Scale 1:
10 scaled HSPU w/2-3 ab mats
15 DL 200/155#
25 Box Jumps 24/20″
50 banded pull ups or pull ups to high rings
100 Wall balls 14/10
200 single unders
400 m run with 25/10 plate
Scale 2:
10 handstand kick-ups
15 DL 150/95#
25 Box Jumps 20/12″
50 Ring Rows
50 Wall balls 14/10
100 single unders
200 m run with 25/10 plate