20
Feb
2-20-2017
CrossFit Sona – CrossFit
Warm-up
Basic warm-up #3 (No Measure)
Superman/Hollow Hold (alternate 3 sets of :30 each)
Bear Crawl down & back
Sideways Bear Crawl down & back
Frankenstein down & back
Arm Circles 8x each (big forward & back, small forward & back)
Walking Lunges down & back
PVC Pass throughs 8x each way
Metcon
G.I. JANE (TIME) (Time)
WORKOUT OF THE DAY
* 15 Minute Time Cap
100 Burpee Pull-Ups
[Scale 1]:
10 Rounds of:
10 Burpees
10 Ring Rows
[Scale 2:]
5 Rounds of:
5 Burpees
5 Ring Rows
Weightlifting
Good Mornings (3 x 15)
barbell: pick a challenging load
Weightlifting
Bent Over Row (3 x 15 / side)
Dumbbells; choose a challenging weight