Open House!

CrossFit Koinonia – CrossFit Metcon (No Measure) 3 Rounds – 3 Minutes on and 1 Minute Rest 3 Burpees 6 Ball Slams 9 Air Squats...

Filthy Fifty!

CrossFit Koinonia – CrossFit Ankle Mobility Warm-Up (No Measure) 5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Deep walk sit with knee press out 2 Minute Ankle Stretch...

Friday

CrossFit Koinonia – CrossFit Hip Mobility Warm Up (No Measure) 10 Glute Bridges 10 Single Leg Glute Bridges 10 Single Leg Kicks 10 Side to Side Kicks 10 Hip Rotations (change directions then do 10 more) 10 Fire Hydrants 10 Groiner to Glute Stretch 10 Boot Straps...

Thursday

CrossFit Koinonia – CrossFit Shoulder Mobility Warm-Up (No Measure) 10 Banded Pass Throughs 10 Over Head BAnded Pull- Aparts 10 Over Hand Banded pull-aparts 10 Under Hand Banded pull-aparts 10 Traffic Lights 10 Wall Slides 10 Scap Pushups 10 Black Burns Skill...

Wednesday

CrossFit Koinonia – CrossFit Ankle Mobility Warm-Up (No Measure) 5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Deep walk sit with knee press out 2 Minute Ankle Stretch...