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8-28-2017

28
Aug

8-28-2017

CrossFit Sona – CrossFit

Warm-up

Today’s Warm-up – #1 (No Measure)

Practice double-unders for 5 minutes

bear crawl forward/backward/sideways right and sideways left

3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch

3 rounds of :30 second handstand hold

3 rounds of :15 second pull up bar hangs

PVC pass throughs

ATS stretch 2 minutes

Weightlifting

Bench Press (1 x 1)

20 minutes to find a heavy single (1RM) for the day

Metcon

DEAD RINGER (Time)

*20 min time cap

28 deadlifts (195/155)

50 double-unders

21 deadlifts (195/155)

40 double-unders

15 deadlifts (195/155)

30 double-unders

9 deadlifts (195/155)

20 double-unders

10 bar-facing burpees

Scaling options:

Scale 1:

DL’S (155/105)

Scale 2:

DL’s (135/85)

single unders (100/80/60/40)

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