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