24
May
5-24-2017
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
Moszer – HERO WOD (Time)
9 Rounds For Time
– 300 M Run
– 6 Air Squats
– 6 Pull Ups
– 6 Box Jumps (24/20″)
– 6 Burpees
– 6 Sit Ups
– 6 Lunges
– 6 Russian KB Swings (50/35#)
Scaling Suggestions:
Scale 1:
box jumps 20/12″
KB swings 45/30#
For more about Officer Jason Moszer click here: http://crossfitvvn.com/saturday-2-20-16-officer-jason-moszer/