4-19-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up w/Run (No Measure)
Run 400m
Bear crawl
Frankenstein walk
Worlds Greatest Stretch
3R of
10 KB Swings
10 AB mat sit-ups
10 Air Squats
PVC pass throughs
ATS stretch 2 min
Metcon
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
35 minute time cap**
[Scale 1]:
No Change
[Scale 2]:
30 Walking Lunges
25 Barbell Pull-Ups
35 Box Jumps (20/12)
100 Single Unders or 50 Double Unders
25 Good Mornings (45/35)
25 Push Ups
30 Knee Tucks
25 Wall Balls (14/10)
30 AB Mat Sit-Ups
10 Get-Ups