Ladder #1

CrossFit Koinonia – Bootcamp Metcon (No Measure) Wed Pyramid #1 25 min * Warmup PVC pass through 10 Shoulder rolls 10/ front back Jumping Jacks 10 Squats 10 Groiners 5/side Push-ups 5 Movements* Front squats High pulls Burpees 5 KB high Pull 10 Burpees 20 Front...

01/31/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 20 calorie bike or row Then complete 2 rounds of: – 10 drop snatches with pvc – 05 inch worms – 10 ball slams (20#) – 10 lunges Then, dynamic warm up (as a group) – snatch...

17 Min AMRAP

CrossFit Koinonia – Bootcamp Metcon (No Measure) **Warmup- PVC/band pass Wall push-ups Inch worm walks Bear crawls **Movements: KB high pull Tricep Dips Plank shoulder taps **17 min AMRAP 5 KB High pulls 5 wide Ring Row 5 Tricep dips **5 min EMOM 30/30 Plank...

01/30/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 20 calorie bike or row, Then complete 2 rounds of: – 10 push ups – 10 spiderman walks – 15 back squats with barbell Then Dynamic warm up (as a group) – Back squat 3RM (3 rep AHAP)...

AMRAP

CrossFit Koinonia – Bootcamp Metcon (No Measure) 25 min AMRAP Ring rows 5 Rowers 10 cal Push-ups 5 Bike 10 cal KB thrusters 5/side Cone Sprints 2xs Warmup * PVC pass through 10 Shoulder rotations w/band or light weights Air squats 10 Wall Push-ups 5 Good...