03/31/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up. Then group warm up: – 200m run and 10 push ups. (X2). – 20 air squats & 10 KB deadlifts. – 04 groiner & 04 inch worms. then w/barbell: – 10...

03/30/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up/stretch. Then group warm up: – 250m row and 15 burpees. – 15 btn thrusters w/pvc & 10 good mornings w/band. (X2). – 04 groiners & 04 pigeon stretch...

03/29/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up/stretch Then group warm up: – 200m run & 10 push ups (X2) – 10 squat to rotation & 10 passthroughs (X2) – 04 band shoulder stretch Then w/barbell...

03/28/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up/stretch Then group warm up: – 200m run/250m row – 10 good mornings w/band & 04 groiners. (X2) – 10 wall squats & 04 pigeon stretch. (X2). Then...

03/27/17

CrossFit Koinonia – CrossFit Warm-up (No Measure) – 05 mins of personal warm up/stretch. Then group warm up: – 200m run/250m row – 04 groiners & 05 inch worms. (X2) – 10 passthroughs & 10 ohs w/pvc.(X2). Then w/barbell complete...