8
May
5-8-2017
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
Weightlifting
Back Squat (2 x 5 @ 75% 1RM, Across)
Weightlifting
Back Squat (3 x 3 @ 80% 1RM, Across)
Weightlifting
Back Squat (5 x 1 @ 85% 1RM, Climbing)
Metcon
100 Burpees for time (Time)
AFTER PARTY
* 6 Minute Time Cap
100 BURPEES (TIME)
100 Burpees!
[Scale 1]:
75 Burpees
[Scale 2]:
50 Burpees