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5-5-2017

5
May

5-5-2017

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Metcon

Metcon (10 Rounds for distance)

METCON (10 ROUNDS FOR DISTANCE)

10 Rounds of:

:30 Rowing Sprint

* Rest 90 Seconds

* Program workout in monitor, record distance each round.

Metcon

Metcon (Time)

AFTER PARTY

* 12 Minute Time Cap

METCON (TIME)

21-15-9-15-21 of:

Wall Balls (30/20)

Kettlebell Swings (70/53)

* 10ft Target for all

[Scale 1]:

Wall Balls (20/14)

Kettlbell Swings (53/35)

[Scale 2]:

Wall Balls (14/10)

Kettlebell Swings (45/30)

* Use 10ft Target for Men, 9ft Target for Ladies.

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