4-8-2017

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

5k Row (Time)

Max Effort 5k Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (ROUNDS & REPS)

Complete as many rounds as possible in 7 mins of:

10 Box Jumps 24/20″

Overhead Walking Lunge With Plate 45/25 – 24′

Scale 1:

box jump height 20/12

plate weight 25/15 or 10