5-4-17
CrossFit Sona – CrossFit
Warm-up
SONA Warm-up 1 (No Measure)
Run or Row 400m
50 ft bear crawl
25 ft sideways bear crawl x 2
50 ft inchworm
Bird dog/Dead bug Series
PVC pass-throughs
10 slow squats – (hold bottom of last one for 2 minutes)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx
Box Jumps 24/20
KB swings 50/35
PP 45/35
Good Mornings 45/35 instead of GHD back extensions
Wall balls 20/14
Scale 1:
Box 20/12
Pull ups to rings or banded pull-ups
KB 35/25
Hanging Knee Raises
good mornings 35/15
wall balls 14/10
50 single unders
Scale 2:
Box – Step ups (25 each)
Ring rows
KB 30/20
Ab Mat Situps
good mornings 15#
Wall balls 10/8
50 single unders or air rope jumps