6-7-2017
CrossFit Sona – CrossFit
Warm-up
SONA WARM-UP 2 (No Measure)
Superman/Hollow Hold (alternate 3 sets of :30 each)
Bear Crawl down & back
Sideways Bear Crawl down & back
Frankenstein down & back
Arm Circles 8x each (big forward & back, small forward & back)
Walking Lunges down & back
PVC Pass throughs 8x each way
Pull-up Progression Skills (see instructions on mirror)
Metcon
SKILL EMOM – Muscle Up / Kettlebell Swings (No Measure)
METCON (NO MEASURE)
On the Minute x 10 of:
ODD: 1 Strict Muscle Up
EVEN: 10 Kettlebell Swings*
* You pick the weight.
[Scale 1 & 2]:
ODD: 1 Boxer Pose Muscle Up
Hold Boxer Pose
Pull To Sternum
Pull Through
Press / Jump Up
Negative Lower Down
Back To Sternum
Hold Boxer Pose
* Hold each position for :3 Seconds.
EVEN: No Change
Metcon
Metcon (Time)
* 15 Minute Time Cap
METCON (TIME)
5 Rounds of:
10 Kettlebell Clean & Jerks (53/35 – per hand)
3 Muscle Ups
[Scale 1]:
5 Rounds of:
10 Kettlebell Clean & Jerks (35/26 – per hand)
1-3 Muscle Ups
[Scale 2]:
5 Rounds of:
10 Plate Ground to Overhead (45/35)
3 Muscle Up Transitions
Metcon
TABATA RING HOLDS (No Measure)
AFTER PARTY – No Measure
Tabata (:20 On, :10 Off – 8 Rounds)
Ring Support HOLD
Bottom of Dip HOLD
[Scaling Suggestions]:
[Scale 1]:
Same as RX, or mix & match RX & Scale 2.
[Scale 2]:
Top of Ring Push-Up HOLD
Bottom of Ring Push-Up HOLD