9
Jun
6/9/17
CrossFit Sona – CrossFit Basic Training
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
Weightlifting
Deadlift (1 rep max)
Record your best Deadlift 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
Metcon
Metcon (Time)
5 rounds for time of:
5 Deadlifts, 275/185 lbs
25 AbMat Sit-ups
S1:
DL 225/135
AbMS no change
S2:
DL 70% of max or challenging weight
AbMS no change