7
Jun
6-7-17
CrossFit Sona – CrossFit
Warm-up
SONA Warm-up w/pull-up progression skills (No Measure)
Row 500m or Run 400m
Inchworm, down/back
World’s Greatest Stretch
PVC pass-thrus
Dead bug/Bird dog series
Work on pull-up progression program
Metcon
Metcon (No Measure)
On the Minute x 10:
ODD: 10 Rope Pull-Ups
EVEN: 3-5 Wall Walks
[Scale 1]:
On the Minute x 10:
ODD: 6-10 Chin Ups
EVEN: 3-5 Wall Walks
[Scale 2]:
On the Minute x 10:
ODD: 10 Rope Rows
EVEN: 3-5 Wall Walks
Metcon
Metcon (Time)
* 12 Minute Time Cap
METCON (TIME)
21-15-9 of:
Dumbbell Snatches (80/55)
Ring Dips
[Scale 1]:
21-15-9 of:
Dumbbell Snatches (50/35)
Matador Dips
[Scale 2]:
21-15-9 of:
Dumbbell Snatches (30/20)
Scaled Ring Dips
Ring dip progressions
https://www.youtube.com/watch?v=Tvk9YvEVqHA
Dumbbell snatch (power) https://www.youtube.com/watch?v=9520DJiFmvE