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20
Nov

11-20-2017

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...
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7
Oct

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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12
Sep

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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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...
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14
Aug

5-5-2017

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...
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10
Jul

7-10-2017

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...
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1
Jul

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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29
Jun

6-29-2017

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...
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