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