5-12-2017

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

SKILL

Warm-up (No Measure)

Skill – Wall Ball 2-fers; Push Jerks

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 25 Minute Time Cap

METCON (TIME)

4 Rounds of:

6 Push Jerks (185/155)

12 Deadlifts (185/155)

6 Thrusters (185/155)

12 Rope Rows (declined) (6 right over left; 6 left over right)

100 single unders

[Scale 1]:

4 Rounds of:

6 Push Jerks (155/125)

12 Deadlifts (155/125)

6 Thrusters (155/125)

12 Rope Rows (6 right over left; 6 left over right)

75 single unders

[Scale 2]:

4 Rounds of:

6 Push Jerks (115/75)

12 Deadlifts (115/75)

6 Thrusters (115/75)

6 Rope Rows (3 right over left; 3 left over right)

50 single unders