Wednesday

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 Split...

Tuesday

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...

Murph

CrossFit Koinonia – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...

Bootcamp Week 4: Saturday

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 400 meter run then… Band mobility Skill Practice Warm-Up Learn proper rowing form. Metcon (AMRAP – Reps) Partner WOD: EMOM for 24 minutes Station 1: row Station 2: wallballs (health: 10 athletic: 14...