2-23-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC1 (No Measure)

Row 500m,

walking lunges,

bear crawl,

20 Squats,

10 Push-ups,

repeat.

Metcon

Metcon (AMRAP – Rounds and Reps)

30 MIN AMRAP:

Run 400 meters

25 Wall Balls 20/14

25 Ab-mat Situps

Scale 1:

same

Scale 2:

Run 200 meters

25 Wall Balls 14/10

25 Ab-mat Situps