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]

* Set rings to shoulder height.

Metcon

Ab-Mat Sit-ups (AMRAP – Reps)

AMRAP 7 minutes

*as many reps as possible in 7 minutes