17
Mar
3-17-17
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC1 (No Measure)
Row 500m,
walking lunges,
bear crawl,
20 Squats,
10 Push-ups,
repeat.
Metcon (Time)
WORKOUT OF THE DAY
* 10 Minute Time Cap
METCON (TIME)
9-15-21 of:
Row for Calorie
Power Snatch (115/75)
[Scale 1]:
9-15-21 of:
Row for Calorie
Power Snatch (95/65)
[Scale 2]:
9-15-21 of:
Row for Calories
Power Snatch (75/55)
Metcon (3 Rounds for time)
AFTER PARTY
A.) : METCON (TIME)
Ring Support HOLD
* Accumulate as much time as possible in 3 Minutes.
[Scale 1]:
No Change
[Scale 2]:
Top of Ring Push-Up HOLD
B.): METCON (TIME)
Bottom of Ring Dip HOLD
* Accumulate as much time as possible in 3 Minutes.
[Scale 1]:
No Change
[Scale 2]:
Bottom of Ring Push-Up HOLD
C.): METCON (TIME)
False Grip Ring Pull-Up HOLD
* Accumulate as much time as possible in 3 Minutes.
[Scale 1]:
No Change
[Scale 2]:
False Grip Ring Row HOLD