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4-4-2017

4
Apr

4-4-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

Metcon

Wonder Woman (Time)

25 min time cap

For time:

100 Double Unders

50 Air Squats

25 Push Press, 95/65 lbs

— then —

2 rounds of:

60 Double Unders

30 Air Squats

15 Push Press, 95/65 lbs

— then —

3 rounds of:

40 Double Unders

20 Air Squats

10 Push Press, 95/65 lbs

SCALE 1:

SINGLE UNDERS :

200/120/80 OR 50 DU’s

PUSH PRESS:

75/55

SCALE 2:

SINGLE UNDERS

100/60/40

PUSH PRESS: 55/35

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