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