5-4-17

CrossFit Sona – CrossFit

Warm-up

SONA Warm-up 1 (No Measure)

Run or Row 400m

50 ft bear crawl

25 ft sideways bear crawl x 2

50 ft inchworm

Bird dog/Dead bug Series

PVC pass-throughs

10 slow squats – (hold bottom of last one for 2 minutes)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx

Box Jumps 24/20

KB swings 50/35

PP 45/35

Good Mornings 45/35 instead of GHD back extensions

Wall balls 20/14

Scale 2:

Box – Step ups (25 each)

Ring rows

KB 30/20

Ab Mat Situps

good mornings 15#

Wall balls 10/8

50 single unders or air rope jumps