11
Apr
4-11-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up TO (No Measure)
-Row or practice double unders 3 minutes
-Walking knee tugs,
-Walking lunges with a twist,
-20 plank rotations,
-PVC passthrus and overhead squats
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*40 min time cap
Rx weights
135/95
245/205
KB Swings 60/50
Scale 1:
scaled HSPU’s (use 2-3 ab mats)
thrusters 105/75
DL’s 205/165
KB Swings 50/35
Jumping or banded pull-ups
Scale 2:
pike HSPU or Handstand Kick-ups (hold 3 sec each)
Thrusters 95/65
DL’s 175/125
KB Swings 35/25
Pull up to rings