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2-20-2017

20
Feb

2-20-2017

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

G.I. JANE (TIME) (Time)

WORKOUT OF THE DAY

* 15 Minute Time Cap

100 Burpee Pull-Ups

[Scale 1]:

10 Rounds of:

10 Burpees

10 Ring Rows

[Scale 2:]

5 Rounds of:

5 Burpees

5 Ring Rows

Weightlifting

Good Mornings (3 x 15)

barbell: pick a challenging load

Weightlifting

Bent Over Row (3 x 15 / side)

Dumbbells; choose a challenging weight

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