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