3-16-17

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

Weightlifting

Back Rack Lunge (3 x 10)

20 minutes to establish 10 rep max for a back rack lunge. (5 per side)

Warm up with bar only

then;

start with moderate percentage of 1 rep max back squat and add each set

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 13 Minute Time Cap

* Burpees to a target 6″ above max overhead reach.

2017 ACF OPEN WOD 4 (TIME)

100 Air Squats

50 Push Ups

100 AB Mat Sit-Ups

50 Burpees

100 (Total) Alternating Lunges

150 Single Unders