8
Apr
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