HIIT BLITZ

CrossFit Koinonia – HIIT Metcon (No Measure) **Block 1 1 min- Side shuffle w/ Jab 20 sec – ACTIVE REST 1 min – Side shuffle w/ 3 jabs 20 sec – ACTIVE REST 1 min – 4 Skaters to jog 20 sec -ACTIVE REST 1 min – 4 Moving skaters to jog...

TRX Booty and Core

CrossFit Koinonia – TRX Training Metcon (No Measure) 3 rounds/ 30 sec/ 2 min rest Single Leg Lunge (Balance Lunge) Single Leg Lunge (Balance Lunge) Jump Squats Bridge to alternating ham curl Hip raise Leg lift to Curtesy lunge Leg lift to Curtesy lunge Single...

12/30/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 15 calorie row or bike – 10 kipping swings – 10 jumping squats – 5 squat snatches with bar X 3 Paused Snatches (2 reps E1.5MOM (10 rounds)) – Bring bar up right under your knee...

12/29/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) – Butt kicks down and high kicks back – 10 Wall squats (GET CLOSE) – 10 Pass throughs with band -10 cleans with barbell X 3 Clean (15 mins to find 1RM) Your last 6 minutes should be spent on...