WOD

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... Read More

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,... Read More

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,... Read More

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... Read More

CrossFit Sona – CrossFit Warm-up SONA Warm-up 1 (No Measure) Run or Row 400m 50 ft bear crawl 25 ft bear crawl x 2 50... Read More

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... Read More

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 +... Read More

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... Read More

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... Read More

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... Read More