Saturday

CrossFit Koinonia – CrossFit Context: Practice Shoulder Mobility Warm Up #2 (No Measure) Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area 15 Orange Band Hang muscle snatch 15 Orange Band Overhead Squats 3 – 15 seconds...

Friday

CrossFit Koinonia – CrossFit Context: Practice Hip Mobility Warm Up (No Measure) 200 Meter Run 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg Warm-up (No Measure) 200m...

09/28/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 400 m run 10 mobility band hip openers 10 heel to toe walk 10 walk outs X3 Metcon (AMRAP – Rounds) 50 jump rope 15 ab mat situps (10 minutes AMRAP) Metcon (AMRAP – Rounds and Reps) Circuit workout:...

Thursday

CrossFit Koinonia – CrossFit Context: Competition Hip Mobility Warm Up (No Measure) 200 Meter Run 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg Warm-up (No Measure) 2...

9/27/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) Run 200 m 12 air squats 12 groined 12 toe touches 12 pvc pass through X3 Metcon (No Measure) 8 KB front squats 8 goblet lunges 8 goblet squats (On theses we will work on form and finding the right weight for your...