6-12-2017
CrossFit Sona – CrossFit
Warm-up
Warm-up; hollow/arch; dead bug series; pull-up progressions (No Measure)
Inchworm, down/back
Sideways bear crawl, down/back
‘Hollow Arch Roll’ x 10 (hold each for 5 seconds)
Dead Bug / Bird Dog Series
10 Air Squats, then hold bottom (ATS) for 2 min
Shoulder warm-up, PVC Pass-thrus, 8 x each direction
Pull-Up Progressions
Metcon
Metcon (Time)
For Time
10 Double Kettlebell Deadlifts, 60/40
100 ft Farmers Walk (Kettlebells), 60/40
20 Calorie Row
100 ft 100 ft Farmers Walk (Kettlebells), 60/40
10 Double Kettlebell Deadlifts, 60/40
rest 5 min, then
200 Double-Unders
150 Dumbbell Shoulder-to-Overheads, 50/35
100 Double-Unders
150 Single Arm Dumbbell Snatches, 50/35
200 Double-Unders
Scale 1:
KB DL’s & Farmers Walk 50/30#
DB Shoulder to OH & DB Snatches 35/20
Single Unders with Double Under attempts
Scale 2:
KB DL’s & Farmers Walk 40/25#
DB Shoulder to OH & DB Snatches 25/15
Single Unders