“Sickle and Hammer“

CrossFit Koinonia – CrossFit Context: Competition 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...

Festivus Partner Wods

CrossFit Koinonia – CrossFit Metcon (AMRAP – Reps) 9-Minute AMRAP 3 Minutes – Box Jumps 24/20 (20/20) – Partner Holds Front Rack 95/65 (75/55) 3 Minutes – Pull-ups (Intermediate) / Ring rows (Novice/Masters) – Partner Holds...

7/28/2017

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...

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...

Thursday

CrossFit Koinonia – CrossFit Context: Mental Toughness 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...