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4-10-2017

10
Apr

4-10-2017

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

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