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WOD

10-7-2017

CrossFit Sona – CrossFit Warm-up Basic Warm-Up KC#2 (No Measure) single file line, down and back of: jog, butt kicks, high knees, power skips, grapevines,...
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9-12-2017

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,...
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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...
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7-1-2017

CrossFit Sona – CrossFit Warm-up Basic Warm-Up KC1 (No Measure) Row 500m, walking lunges, bear crawl, 20 Squats, 10 Push-ups, repeat. Weightlifting Power Clean +...
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6-14-2017

CrossFit Sona – CrossFit Warm-up SONA WARM-UP 2 (No Measure) Superman/Hollow Hold (alternate 3 sets of :30 each) Bear Crawl down & back Sideways Bear...
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6-13-2017

CrossFit Sona – CrossFit Warm-up SONA WARM-UP- World’s Greatest Stretch (No Measure) 1 Set for Quality of: 3 World’s Greatest Stretch / Side (Pause 3...
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