Friyyayy!

CrossFit Koinonia – CrossFit Warm-up (No Measure) 200 Meter Run Lunge length of floor and back 15 scap pushups 15 wrist rotations each way (stay in pushup position) w/Barbell 10 Muscle snatches 10 Power Snatches 10 Full Snatches 10 Drop snatches 10 Zots Presses...

101 Week 4: Friday

CrossFit Koinonia – CrossFit 101- New Members Class 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...

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...

Bootcamp Week 4: Thursday

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 400 meter run then… 10 inch worms 10 spider man walks 10 air squats 10 PVC pipe pass throughs x3row 500 meters if raining Skill Practice Warm-Up Spend time learning the med ball clean -3 pulls -explode...

101 week 4: thursday

CrossFit Koinonia – CrossFit 101- New Members Class 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 Ankle Stretch w/green band...