14
Feb
Hero meets Girl! Valentine’s Day WOD ‘Jack and Diane’
CrossFit Sona – CrossFit
Warm-up
Basic warm-up 2 (No Measure)
500 m row
then
3 rounds of:
10 KB Swings
10 Scap Push-ups
10 v-ups
then
ATS stretch 2min
PVC passes
Metcon
‘Hero meets Girl! Valentine’s Day WOD ‘Jack and Diane’ (AMRAP – Rounds and Reps)
Jack and Diane
20 MIN AMRAP
(Continue rotating through the following 4 exercises for as many rounds and reps as possible in 20 minutes)
RX:
21 KB Swing 60/45#
15 Box Jump 24/20”
9 Deadlift 225/195#
3 Handstand Push-up
S1:
21 KB Swing 50/35#
15 Box Jump 20/18”
9 Deadlift 195/145#
3 Handstand Push-up w/ Abmats for Scaling
S2:
21 KB Swing 45/30#
15 Box Jump 18/12”
9 Deadlift 145/95#
Handstand or Pike Hold :30