CrossFit Sona – CrossFit
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
Front Squat (1 x 1)
15 minutes to find a heavy single
Metcon (AMRAP – Reps)
15 Minutes to Complete:
500 Double Unders
* At the start of each minute perform 3 Front Squats at Body Weight.
375 Double Unders
* 3 Front Squats at 75% Body Weight.
750 Single Unders (Mix in Double Under Attempts if possible)
3 Front Squats @ 50% Body Weight
Total reps = total double unders completed + total front squats completed.
In notes discern the actual totals of each individually.