7-10-2017
CrossFit Sona – CrossFit
Warm-up
Basic warm-up 2 (No Measure)
500 m row
then
3 rounds of:
10 KB Swings
10 Scap Push-ups
10 v-ups
then
ATS stretch 2min
PVC passes
SKILL
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
* 7 Minute Time Cap
[Scale 1]:
30 Clean & Jerks (95/65)
[Scale 2]:
60 Kettlebell Swings (53/35)
Gymnastics
L-Sit Pull-ups (1 X MAX)
AFTER PARTY
* Complete within 12 Minutes.
Take 3 Attempts at Parts A, B, C, and D. Cycle between exercises and record the best result for each part.
A: MAX Set of: L-Sit Pull-Ups
[Scale 1]:
Max Set of: Pull-Ups (Knees Tucked)
[Scale 2]:
Max Set for TIME of: Hanging L-Sit or Knees Tucked.
* Record Time if scaling to comments.
Gymnastics
Handstand Walk (1 x MAX DISTANCE)
B: METCON (DISTANCE)
MAX Set of: Handstand Walk (Distance)
[Scale 1]:
MAX Set of: Inverted Shoulder Taps on the Wall
[Scale 2]:
MAX Set of: Wall Walks
* Record reps in comments if scaling.
Gymnastics
Pull-ups (1 x MAX)
C: MAX Set of: Pull-Ups
[Scale 1]:
MAX Set of: Chin-Ups
[Scale 2]:
Max Set of: Ring Rows
Metcon
MAX Handstand Hold (Time)
D: METCON (TIME)
MAX Set of: Handstand HOLD
[Scale 1]:
MAX Set of: Pike HOLD
[Scale 2]:
MAX Set of: Plank Forearm HOLD