26
May
5-26-2017
CrossFit Sona – CrossFit
Warm-up
Today’s Warm-up – #1 (No Measure)
Practice double-unders for 5 minutes
bear crawl forward/backward/sideways right and sideways left
3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch
3 rounds of :30 second handstand hold
3 rounds of :15 second pull up bar hangs
PVC pass throughs
ATS stretch 2 minutes
Weightlifting
Bench Press (1 x 1)
20 minutes to find a heavy single (1RM) for the day
Metcon
DEAD RINGER (Time)
*20 min time cap
28 deadlifts (195/155)
50 double-unders
21 deadlifts (195/155)
40 double-unders
15 deadlifts (195/155)
30 double-unders
9 deadlifts (195/155)
20 double-unders
10 bar-facing burpees
Scaling options:
Scale 1:
DL’S (155/105)
Scale 2:
DL’s (135/85)
single unders (100/80/60/40)