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