8/31/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 10 pvc pass throughs 8 inch worms 10 air squats 8 wall angels 10 glute bridges X3 400 m run Metcon (AMRAP – Rounds) 8 min 8 burpee box jump overs Metcon (AMRAP – Reps) “Roll the dice” 20...

Thursday

CrossFit Koinonia – CrossFit Context: Practice Hip Mobility Warm Up (No Measure) 400 Run/500 Meter Row 10 Glute Bridges 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 10 Boot Straps Snatch (6 set of 2...

8/30/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) Row 250 m 10 Walking toe touches 25 jump ropes 10 groiners X3 Metcon (AMRAP – Rounds) 8 min 15 KB swing 15 goblet squat Metcon (AMRAP – Rounds) 10 min 10 pull ups(assisted) 10 burpees Metcon (No...

Wednesday

CrossFit Koinonia – CrossFit Context: Practice 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 –...

8/29/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) Stretching Run 200m X3 10 inch worms 10 air squats 10 spidermans Metcon (AMRAP – Rounds) 12 min. 8 push ups(banded) 16 wall balls Metcon (AMRAP – Rounds) 20 min. 200m run 50 jump ropes 50 Mt Climbers...