5/19/17

CrossFit Sona – CrossFit Basic Training

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

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/