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