16
Mar
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