19
May
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/