Monday

CrossFit Koinonia – CrossFit Hip Mobility Warm Up (No Measure) 10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg Warm-up (No Measure) 3 rounds of bear crawl 50 feet, 10 ring...

Bootcamp 10/21/17

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 400 meter run then… 10 spiderman walks 15 air squats 20 PVC pass throughs 1 minute pigeon stretch on each leg 3x Skill Practice Warm-Up Learn proper rowing form. Metcon (AMRAP – Reps) Partner WOD:...

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: Competition 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 –...

10/19/2017

CrossFit Koinonia – Bootcamp Metcon (No Measure) Warm up x2 200 m run 10 air squats 10 jumping jacks 10 push ups 10 sit ups Metcon (No Measure) Working on planks 5 min 30 sec on 30 sec off Metcon (Time) WOD 25 min cap x2 10 BURPEES 12 Jump squats 10 BURPEES 12...