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4-11-2017

11
Apr

4-11-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*40 min time cap

Rx weights

135/95

245/205

KB Swings 60/50

Scale 1:

scaled HSPU’s (use 2-3 ab mats)

thrusters 105/75

DL’s 205/165

KB Swings 50/35

Jumping or banded pull-ups

Scale 2:

pike HSPU or Handstand Kick-ups (hold 3 sec each)

Thrusters 95/65

DL’s 175/125

KB Swings 35/25

Pull up to rings

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