Sônz Exercise ▪ Buford, GA

TUESDAY

"Reece Joseph and Trevor Donald"

1,2,3,......,10

Push Press
Box Jump
Wall Ball

Rope Climb after Odds



In Honor of my brand new Nephews born on Mother's Day weighing in at a whopping 3 pounds 10 ounces and 3 pounds 3 ounces respectively. The babies are doing great, and mom is still in the ICU for complications, but is improving slowly every day. Thank you for all your prayers and well wishes.

Run 400meters x 4 with a 2 minute rest in between

or

Row 500 meters x 4 with a 2 minute rest in between

Each interval is timed and all runs/rows must be within 10 seconds of each other or you will do 1 minute of Burpees for each interval that is off by more than 10 sec.

Then:

Work on a skill you are trying to master!

Buy In:
Teams of Two will Bear Walk up the track

Run outside and complete:

400 Meters Slosh Pipe Overhead (can be done before or after the below exercises)

21-15-9

Partner Push Ups
Jumping Squats
Kettle Bell Swings single arm (21/15/9 each arm)

Buy Out:

Tire Drag 200 meters

Run inside and Crab walk back to starting line

FRIDAY

10 Rounds for Time of:

5 Burpees
5 K-2-E
10 Ring Dips
10 Box Jumps

CrossFit women are Hot!! All Kippers yesterday!

THURSDAY

21-15-9

Back Squats (225#,155#)
Weighted Pull-Ups

50 Double Unders after Each Round


For fun check out this!