13
Feb
Fran
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
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scale]
21-15-9 of:
Thrusters (75/55)
Ring Rows*
* Set rings to shoulder height.
Metcon
Ab-Mat Sit-ups (AMRAP – Reps)
AMRAP 7 minutes
*as many reps as possible in 7 minutes